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
25a58d5
commit cef2232
Showing
3 changed files
with
174 additions
and
1 deletion.
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 +1,77 @@ | ||
| <html lang="en-us"> | ||
| <head> | ||
| <meta name="viewport" content="width=device-width"> | ||
| <meta charset="utf-8"> | ||
| <title>Week 8 - Competition Team</title> | ||
| <link rel="stylesheet" href="/styles.css"> | ||
| </head> | ||
| <body> | ||
| <main> | ||
| <article> | ||
| <header> | ||
| <h1>Week 4 of 4-week Pre-competition Mesocycle</h1> | ||
| <h2>General Program</h2> | ||
| <details> | ||
| <summary> | ||
| Coaches' Notes | ||
| </summary> | ||
| <ul> | ||
| <li>Full competition deload</li> | ||
| <li>It's important for the athletes to stick to the prescribed volume and intensity, or the deload will not go well.</li> | ||
| <li>Last week of the 8-week macrocycle</li> | ||
| </ul> | ||
| </details> | ||
| <details> | ||
| <summary>Athlete Notes</summary> | ||
| <ul> | ||
| <li>Maxout Week!</li> | ||
| <li>Each day, add Tempo snatch bar(5x3) + C&J bar(5x3) at the end of the workout.</li> | ||
| </ul> | ||
| </details> | ||
| </header> | ||
| </article> | ||
| <section class="day"> | ||
| <h3>Tuesday</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>Doubles and singles up to 85% in snatch and c&j (15-18 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Back Squat 75x3 80x3 85x3</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Planks 3x1 minute</h4> | ||
| </li> | ||
| </ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Thursday</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>Lifts up to 70% in snatch and c&j (15-18 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Front Squat 80(3x2)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Abalakov Jump 3x8</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Reverse Planks 3x1 minute</h4> | ||
| </li> | ||
| </ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>Sunday</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>Snatch 65x3 70x3 75x3 80x2 85x1 90x1 95x1 70x2 100x1 105x1</h4> | ||
| </li> | ||
| <li> | ||
| <h4>C&J 65x3 70x3 75x2 80x2 85x1 90x1 95x1 70x2 100x1 105x1</h4> | ||
| </li> | ||
| </ol> | ||
| </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 +1,96 @@ | ||
| <html lang="en-us"> | ||
| <head> | ||
| <meta name="viewport" content="width=device-width"> | ||
| <meta charset="utf-8"> | ||
| <title>Week 8 - Competition Team</title> | ||
| <link rel="stylesheet" href="/styles.css"> | ||
| </head> | ||
| <body> | ||
| <main> | ||
| <article> | ||
| <header> | ||
| <h1>Week 4 of 4-week Pre-competition Mesocycle</h1> | ||
| <h2>General Program</h2> | ||
| <details> | ||
| <summary> | ||
| Coaches' Notes | ||
| </summary> | ||
| <ul> | ||
| <li>Full competition deload</li> | ||
| <li>It's important for the athletes to stick to the prescribed volume and intensity, or the deload will not go well.</li> | ||
| <li>Last week of the 8-week macrocycle</li> | ||
| </ul> | ||
| </details> | ||
| <details> | ||
| <summary>Athlete Notes</summary> | ||
| <ul> | ||
| <li>Count out how many days you are from your competition session, then do the appropriate workout. If you are competing Thursday, | ||
| you will have already performed day -4 on Sunday.</li> | ||
| <li>Skip (do not make up) training sessions if you can't train a particular day relative to your competition day. It is more important to lift at the correct intensity relative to your competition day.</li> | ||
| <li>Each day, add Snatch bar(5x3) + C&J bar(5x3) at the end of the workout.</li> | ||
| </ul> | ||
| </details> | ||
| </header> | ||
| </article> | ||
| <section class="day"> | ||
| <h3>-4 days out from Competition Day</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>lifts up to 75% in snatch and c&j (15-18 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Back Squat 75x2 80x2 85x2</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Planks 3x1 minute</h4> | ||
| </li> | ||
| </ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>-3 days out</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>lifts up to 70% in snatch and c&j (15-18 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Front Squat 80(3x2)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Abalakov Jump 3x8</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Reverse Planks 3x1 minute</h4> | ||
| </li> | ||
| </ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>-2 days out</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>lifts up to 65% in snatch and c&J (15-18 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Back Squat 80(3x2)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Side Planks 3x1 minute</h4> | ||
| </li> | ||
| </ol> | ||
| </section> | ||
| <section class="day"> | ||
| <h3>-1 day out</h3> | ||
| <ol> | ||
| <li> | ||
| <h4>lifts up to 55% in snatch and c&J (15 reps)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Back Squats 80(3x1)</h4> | ||
| </li> | ||
| <li> | ||
| <h4>Abalakov Jump 1x5</h4> | ||
| </li> | ||
| </ol> | ||
| </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