150926 ~ Canuck Barbell Hit's Quinte

Good luck today to our Canuck Barbell Club Athletes who will be competing at the Bay of Quinte Open Weightlifting competition. Big shout out to Jeff, Akari, and the Platform Rookie Miriam!! Go get em!!

Strength:

"Make-Up Saturday"

20 min to complete one of the following:

Monday: Every 90s x 14 min (10 sets): 4 Backsquat @ 67.5%

Tuesday: Every 90s x 6 min: Clean (Full) from Mid-Thigh 6 @ 50/55/60%, 2 x 6 @ 65%

**Touch an go reps if possible**

Then...EMOM x 5 min: Romanian Deadlifts (%of 1RM Clean), 6 @ 50/55/60%, 2 x 6 @ 65%

Wednesday: Deadlift @ 1"Defecit **Stand on 15# Plates**, Every 90s x 3 min: 5 @ 55/65/75%

then...Shoulder Press: EMOM x 3 min, 3 @ 60/70/80%

Thursday: Front Squat: Every 90s x 6 min, 3 @ 60/65/70/75/80%

Friday: Backsquat: 12 min to work up to 8RM

Conditioning:

Complete For Time:

The Power of 4

400m Farmer Carry (Pair of 50/35# Dumbells)

40 DB Thrusters (50/35#)

40 DB AB Mat Situps

4 Rope Climbs

40 DB Step Ups (20")

40 DB Push Ups

400m Farmer Carry

Cash Out:

Mobility!!!



 

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