diff --git a/src/2024/winter/8_std.html b/src/2024/winter/8_std.html new file mode 100644 index 0000000..a7b8954 --- /dev/null +++ b/src/2024/winter/8_std.html @@ -0,0 +1,77 @@ + + + + + Week 8 - Competition Team + + + +
+
+
+

Week 4 of 4-week Pre-competition Mesocycle

+

General Program

+
+ + Coaches' Notes + +
    +
  • Full competition deload
    • +
  • It's important for the athletes to stick to the prescribed volume and intensity, or the deload will not go well.
    • +
  • Last week of the 8-week macrocycle
    • +
+
+
+ Athlete Notes +
    +
  • Maxout Week!
    • +
  • Each day, add Tempo snatch bar(5x3) + C&J bar(5x3) at the end of the workout.
    • +
+
+
+
+
+

Tuesday

+
    +
  1. +

    Doubles and singles up to 85% in snatch and c&j (15-18 reps)

    +
    2. +
  2. +

    Back Squat 75x3 80x3 85x3

    +
    3. +
  3. +

    Planks 3x1 minute

    +
    4. +
+
+
+

Thursday

+
    +
  1. +

    Lifts up to 70% in snatch and c&j (15-18 reps)

    +
    2. +
  2. +

    Front Squat 80(3x2)

    +
    3. +
  3. +

    Abalakov Jump 3x8

    +
    4. +
  4. +

    Reverse Planks 3x1 minute

    +
    5. +
+
+
+

Sunday

+
    +
  1. +

    Snatch 65x3 70x3 75x3 80x2 85x1 90x1 95x1 70x2 100x1 105x1

    +
    2. +
  2. +

    C&J 65x3 70x3 75x2 80x2 85x1 90x1 95x1 70x2 100x1 105x1

    +
    3. +
+
+
+ + diff --git a/src/2024/winter/8_team.html b/src/2024/winter/8_team.html new file mode 100644 index 0000000..3622b96 --- /dev/null +++ b/src/2024/winter/8_team.html @@ -0,0 +1,96 @@ + + + + + Week 8 - Competition Team + + + +
+
+
+

Week 4 of 4-week Pre-competition Mesocycle

+

General Program

+
+ + Coaches' Notes + +
    +
  • Full competition deload
    • +
  • It's important for the athletes to stick to the prescribed volume and intensity, or the deload will not go well.
    • +
  • Last week of the 8-week macrocycle
    • +
+
+
+ Athlete Notes +
    +
  • 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.
    • +
  • 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.
    • +
  • Each day, add Snatch bar(5x3) + C&J bar(5x3) at the end of the workout.
    • +
+
+
+
+
+

-4 days out from Competition Day

+
    +
  1. +

    lifts up to 75% in snatch and c&j (15-18 reps)

    +
    2. +
  2. +

    Back Squat 75x2 80x2 85x2

    +
    3. +
  3. +

    Planks 3x1 minute

    +
    4. +
+
+
+

-3 days out

+
    +
  1. +

    lifts up to 70% in snatch and c&j (15-18 reps)

    +
    2. +
  2. +

    Front Squat 80(3x2)

    +
    3. +
  3. +

    Abalakov Jump 3x8

    +
    4. +
  4. +

    Reverse Planks 3x1 minute

    +
    5. +
+
+
+

-2 days out

+
    +
  1. +

    lifts up to 65% in snatch and c&J (15-18 reps)

    +
    2. +
  2. +

    Back Squat 80(3x2)

    +
    3. +
  3. +

    Side Planks 3x1 minute

    +
    4. +
+
+
+

-1 day out

+
    +
  1. +

    lifts up to 55% in snatch and c&J (15 reps)

    +
    2. +
  2. +

    Back Squats 80(3x1)

    +
    3. +
  3. +

    Abalakov Jump 1x5

    +
    4. +
+
+
+ + diff --git a/src/index.html b/src/index.html index 91429be..e9ee1f6 100644 --- a/src/index.html +++ b/src/index.html @@ -23,7 +23,7 @@

NU Weightlifting Program Winter 2024

  • 2/4 General / Competition
  • 2/11 General / Competition
  • 2/18 General / Competition
    • -
  • 2/25
    • +
  • 2/25 General / Competition