generated from staticwebdev/vanilla-basic
-
Notifications
You must be signed in to change notification settings - Fork 0
Commit
This commit does not belong to any branch on this repository, and may belong to a fork outside of the repository.
- Loading branch information
1 parent
cef2232
commit cabec8b
Showing
3 changed files
with
125 additions
and
0 deletions.
There are no files selected for viewing
This file contains bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters.
Learn more about bidirectional Unicode characters
| Original file line number | Diff line number | Diff line change |
|---|---|---|
| @@ -0,0 +1,57 @@ | ||
| <html lang="en-us"> | ||
| <head> | ||
| <meta name="viewport" content="width=device-width"> | ||
| <meta charset="utf-8"> | ||
| <title>Week 1 - Boston Open</title> | ||
| <link rel="stylesheet" href="/styles.css"> | ||
| </head> | ||
| <body> | ||
| <main> | ||
| <article> | ||
| <header> | ||
| <h1>Week 1 of 3-week Preparatory Mesocycle</h1> | ||
| <h2>Boston Open</h2> | ||
| <details> | ||
| <summary> | ||
| Coaches' Notes | ||
| </summary> | ||
| <ul> | ||
| <li>Short 7-week macrocycle (3 week preparatory, 4 week pre-competition) culminating in the Boston Open on 4/28</li> | ||
| <li>Tuesday 3/12 - Sunday 3/17 workouts are forthcoming.</li> | ||
| </ul> | ||
| </details> | ||
| <details> | ||
| <summary>Athlete Notes</summary> | ||
| <ul> | ||
| <li>Very high volume but low intensity week</li> | ||
| <li>Reconditioning & reintroduction of training stimulus after a long break.</li> | ||
| <li>Tuesday will be a long workout.</li> | ||
| </ul> | ||
| </details> | ||
| </header> | ||
| </article> | ||
| <section class="day"> | ||
| <h3>Sunday 3/10</h3> | ||
| <p>This workout is meant to be easy / light conditioning after Spring Break. Keep perceived effort around 50-70%.</p> | ||
| <ol> | ||
| <li><h4>Snatch Press BN + Drop Snatch + Overhead squat 5x1</h4></li> | ||
| <li><h4>Muscle snatch 5x3</h4></li> | ||
| <li><h4>Muscle clean + push press hold 5 secs 5x3 not too heavy</h4> | ||
| <p>In the finish of the press, hold the press overhead while balanced with your heels 1 mm (barely touching) the floor. Think of the finish as holding a stretch to the sky.</p> | ||
| </li> | ||
| <li><h4>Front squat triples to about 70%, then starting at your last front squat weight, back squat triples to about 70%.</h4></li> | ||
| <li><h4>Planks + side planks + reverse planks 3x30 secs</h4></li> | ||
| <ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Tuesday 3/12</h3> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Thursday 3/14</h3> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Sunday 3/17</h3> | ||
| </section> | ||
| </main> | ||
| </body> | ||
| </html> |
This file contains bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters.
Learn more about bidirectional Unicode characters
| Original file line number | Diff line number | Diff line change |
|---|---|---|
| @@ -0,0 +1,58 @@ | ||
| <html lang="en-us"> | ||
| <head> | ||
| <meta name="viewport" content="width=device-width"> | ||
| <meta charset="utf-8"> | ||
| <title>Week 1 - Team</title> | ||
| <link rel="stylesheet" href="/styles.css"> | ||
| </head> | ||
| <body> | ||
| <main> | ||
| <article> | ||
| <header> | ||
| <h1>Week 1 of 3-week Preparatory Mesocycle</h1> | ||
| <h2>Team</h2> | ||
| <details> | ||
| <summary> | ||
| Coaches' Notes | ||
| </summary> | ||
| <ul> | ||
| <li>We'll do an end of year maxout for everyone not competing at Nationals.</li> | ||
| <li>I may adjust the team mesocycle / macrocycle length & schedule once the end-of-year calandar is clearer.</li> | ||
| <li>Tuesday 3/12 - Sunday 3/17 workouts are forthcoming.</li> | ||
| </ul> | ||
| </details> | ||
| <details> | ||
| <summary>Athlete Notes</summary> | ||
| <ul> | ||
| <li>Very high volume but low intensity week</li> | ||
| <li>Reconditioning & reintroduction of training stimulus after a long break.</li> | ||
| <li>Tuesday will be a long workout.</li> | ||
| </ul> | ||
| </details> | ||
| </header> | ||
| </article> | ||
| <section class="day"> | ||
| <h3>Sunday 3/10</h3> | ||
| <p>This workout is meant to be easy / light conditioning after Spring Break. Keep perceived effort around 50-70%.</p> | ||
| <ol> | ||
| <li><h4>Snatch Press BN + Drop Snatch + Overhead squat 5x1</h4></li> | ||
| <li><h4>Muscle snatch 5x3</h4></li> | ||
| <li><h4>Muscle clean + push press hold 5 secs 5x3 not too heavy</h4> | ||
| <p>In the finish of the press, hold the press overhead while balanced with your heels 1 mm (barely touching) the floor. Think of the finish as holding a stretch to the sky.</p> | ||
| </li> | ||
| <li><h4>Front squat triples to about 70%, then starting at your last front squat weight, back squat triples to about 70%.</h4></li> | ||
| <li><h4>Planks + side planks + reverse planks 3x30 secs</h4></li> | ||
| <ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Tuesday 3/12</h3> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Thursday 3/14</h3> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Sunday 3/17</h3> | ||
| </section> | ||
| </main> | ||
| </body> | ||
| </html> |
This file contains bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters.
Learn more about bidirectional Unicode characters