We are very proud of our athletes who competed at Team SuperFit Richmond this weekend. Daniel & Cory managed a top 10 finish in a heat of nearly 30 teams while Gabby & Erica secured a spot on the podium with a 2nd place finish!
Strength
Fitness:
Back Squat – 3×5, Linear Progression
Performance:
Back Squat – work up to near a 3RM, no failures. Then, two drop sets at 90%
Conditioning
3 Rounds:
Rest 1 minute
Conditioning
“OPT Repeatability Test”
3 rounds at 100% effort:
Rest 12 minutes between rounds. Record the time of each effort.
Strength
1) 15 minutes to work up to a heavy single snatch.
2) Fitness: Deadlift 4×2 Linear Progression
Performance: 5@65%, 5@75%, 5+@85% of training max
To find your training max this week add ten pounds to your 1RM, then take 90% of that ((1RM+10lb) * 0.9)
Conditioning
Row 2k
Strength
1a) Bench Press – 3×5 LP
1b) 3×8 Supinated Ring Rows, weighted if possible
Conditioning
3 rounds:
Strength
2 Power Cleans + 1 Push Jerk, then 3×1@90%.
Work up to a max in the complex then do 3 drop sets at 90%. Every power clean should include footwork and a partial squat. As weight gets heavier, squats should get lower. Ideally, if a failure occurs it should be an accidental full clean, not a failed muscle clean at the clavicle.
Conditioning
3 Rounds: