MEMBERS ONLY

 

 

 

social-Facebook  social-Instagram   social-YouTube 

May Supplementary Lifting

Here is the additional lifting for May, everyone did a great job following Aprils sessions - a couple of quick reminders just to make sure you get the most out of it a) this lifting is supplementary to the classes, so if you do miss a day where there was lifting, grab that session from the website and complete it on another day (if its a choice between supp and regular), b) if you fall a few days behind just hop in on what is current ie if you are a day or so behind you can make it up, if you are a week behind - just do what is current for that week / day (dont try and do two weeks training in one, if you miss a week, then that week is gone, lesson here - dont miss a week :- )

All sets listed are work sets that means complete all the necessary warmup / mobility you need to, if you are wondering whether a work set was a work set or not - then it probably wasnt, it was a warmup set.  Same as last month in that there isnt stacks of volume and loads of different lifts - it is meant to be simple so that you can really focus on quality, 5 x 5 back squat might be simple but that doesnt mean you cant get a lot out of it - focus on getting the best position possible, driving as hard as possible out of the whole and generally holding yourself to a higher standard.  The secret of being awesome isnt doing lots of complicated things - its doing the basics really (really) well

WEEK 1

Session 1

Back Squat
5 x 5 @ 80%

Power Clean + Push-Jerk
2,2,2,2,2


Session 2

Snatch Balance
5 x 3 @ 75-85% of snatch

Overhead Squat
3 x 5 @ 100% of snatch


WEEK 2 

Session 1
Front Squat 10 x 3 @ 75%

5 KB bent over rows KB between sets 


Session 2


Pausing Power Snatch
3,3,3,3,3

Deadlift
3,3,3,3


WEEK 3

Session 1

Snatch Balance
5 x 3 @ 75-80% (snatch)

Overhead Squat
3 x 5 @ 100 % (snatch)

Session 2

Back Squat
5 x 5 @ 80%

Power Clean + Jerk
1,1,1,1,1


WEEK 4

Anyone in the lifting comp this weekend there is no supplementary lifting, anyone not lifting on Saturday, complete in 1 session during the week

Snatch 1,1,1
Clean and Jerk 1,1,1


Comments