Annie Campain took 1st place this weekend at the Phoenix Weightlifting Meet down in Denver. Hitting 3/3 on Snatch at 77kg(169.4 lbs), 80kg(176 lbs) and finishing with 81kg (178.2 lbs) which was the heaviest Snatch of the day in any weight class. Then she hit 2/3 of her Clean and Jerk 93kg (205 lbs), 94kg (206.8 lbs) and missed her last lift at 96kg (211 lbs) giving her a Meet Total of 175kg (385 lbs).
This was enough to take 1st place over all but more importantly
Annie qualified for Junior Nationals in the 64kg weight class!
Which means she will be going to lift on the big stage in February of 2020.
Warm Up – 6 Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
5 Snatch Balance
5 OHS
10 Squat Snatch
Strength:
On a 20:00 Clock – Squat Snatch
0:00-6:00
3×5 on the 2:00 (55-65%)
8:00 – 1 @ 70%
9:00 – 1 @ 75%
10:00 – 1 @ 80%
11:00 – 1 @ 85%
12:00 – 1 @ 90%
13:00-20:00 1RM Squat Snatch
Metcon: 10 Min Cap
“Isabelle”
30 Snatch (135/95 or ~70%)
Elite Competition Class
Pegboard Conditioning
9 Minute Running Clock:
Max Pegboard Climbs
On the 0:00, 3:00, and 6:00:
75 Double Unders
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Snatch Technique
On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats
Rest 1 Minute
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Barbell: 72% of Rep Max Back Squat
Conditioning
“Rocket Power”
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches
Pounds – 135/95
Kilos – 61/43
Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)
Rest 2:00 between efforts.
Aerobic Conditioning
On the 0:00…
15-12-9:
Row Calories
Assault Bike Calories
On the 7:00…
9-12-15:
Row Calories
Assault Bike Calories
*Females: 12-9-6 and 6-9-12
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps
Followed by…
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
B.
Every 75 seconds, for 15 minutes (12 sets):
Clean & Jerk x 1 rep @ 82.5%
C.
Every 2:30, for 15 minutes (6 sets):
Enderton Front Squat Complex x 1 rep @ 85-90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
In 15 minutes, establish a 4-RM Push Press
Performance Power Training
Monday, August 5th, DE UPPER:
Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI
Major Lift :
Red: Bench Press
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**This is 7 sets in total. 5 sets getting around 15ish reps. Then 2 sets getting around 25ish reps**
GainCity:
4×15 BB Drag Row
100 Med Ball SItups
4×20 Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4xJacked: MC Hammer Curls
Afterburner:
10 mins
:30 on, :30 off:
1 Hang Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds. Try not to put it down.
