>As a coach/programmer there are moments that allow you to take a step back, and breath easier. When you hold to certain systemic programming beliefs, there is always the necessity to test and retest in order to fine-tune, or adjust the template. PR’s come easy for the new adherent. This is largely because of simple exposure, and neuromuscular development. However, when the test/retest cycle continues to produce positive data in relation to those who are long time participants, it becomes massively important to the program’s continuing evolution.
Our athletes are our proving grounds. Sometimes our athletes do unexpected and amazing things.
The PR lift in the video below came on the heels of an over eight minute PR on the “30 Muscle-Ups for time” benchmark.
Elisabeth Akinwale – 425# Deadlift (40# PR):
1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 60 sec.
*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.
2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
Conditioning (2 parts)
4 rounds for reps and row times of:
ME UB Deficit HSPU
*Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg
2) ME UB Thrusters 115/75#
3) ME HS Walk for distance (3 attempts)
*Rest as needed between efforts.