“What fun is it being cool if you can't wear a sombrero”
~ Calvin and Hobbes
I love technology, and playing hockey. I'm a goalie by accident but would have it no other way.
STRENGTH & SKILLS
Add 5lbs-10lbs to your previous 90% Back Squat.
(A1)Back Squat (5, 5, 5+ @65%,75%,85%)
75-85-95
(A2)3 x Max Rep of Chin Ups
6-6-6 (green band)
*Rest 20sec after your BS then do as many reps as possible of chin ups to failure, kip if needed. Rest 4min before your next BS set.
(B)Squat Clean
- (1,1,1,1,1,1,1)
60,65,70,75,80,85,90* PR!!
STRENGTH CYCLE WEEK#2 BENCH PRESS: (Recommended) SQUAT CLEAN REVIEW: #50 10x1
-3, 3, 3+ @70%-80%-90%
- 55-65-75(5)
-All athletes will review squat clean techniques with instructors, then those still new to the Olympic lifts will continue to work on form and technique while more advanced lifters will perform 10 working sets of 1 rep each. During the 10×1 work sets the athletes will still be under the supervision of the class instructors. This is a chance for “everyone” to work on weaknesses and flaws in their technique.
-Squat Clean to Squat Snatch (3-2-1-2-3) -Max Rep Bodyweight Pullups (3xmax) -Barbell Curl (5×5) -Situps (4×20)
Speed Training
55/35-65/45-65/45-65/45-55/35
*Alternate during the rep count between a clean and snatch movement. Do 3 cleans followed by 3 snatches, then rest 2min. Then do 2 cleans followed immediately by 2 snatches, then rest 2min. Continue this for all 5 sets. Strength Training
(green band) 4-5-5
35#
