MONDAY
04/08/14

This is a taper week into European Inferno on the weekend. There is still work to be done, just a lot lower volume than normal. Monday, Tuesday, Wednesday are as normal. For competitors, Thursday and Friday will be preparation days, mobility & competition practice. For non-competitors, there will be no set programme just a recommendation to attend regular classes. It is recommended to work on weaknesses and Strength in Depth qualifiers in this period.

Following Inferno we will be heading in to the final accumulation phase that will see us through to the Battle of London qualifiers. Initially (Aug & Sep) the structure of the week will remain the same, but with more of an emphasis on strength work. We will then intensify our energy system work and skill work to ensure we are primed for the qualifiers (Oct).

This will be the third and final accumulation phase before focus switches to The Open. That will give us approximately 3 months (Dec-Mar) to build on the foundation, get game day ready, before reaching the peak in March 2015.

WEIGHTLIFTING

Box Jump; 1 rep; 5 sets; 85-95% of 1RM

Snatch
Min 1, 2, 3 @ 70%
Min 4, 5, 6 @ 75%
Min 7, 8, 9 @ 80%
Min 10, 11, 12 @ 85%
Min 13, 14, 15 @ 75%

5 minutes to establish a max in:
Clean + Hang Clean

60 sec transition

4 rounds of 30 sec work/30 sec rest

Thruster (40/25)
STRENGTH

Front Squat; 7-7-5-5-3-3; @25X1
Ensure the pause at bottom is for 5 sec

Snatch Grip RDL; 4 reps; 4 sets

KB Pistols; 8 reps each leg; 3 sets

ENGINE

21-15-9

STOH (50/35)
Box Jump Overs (24/20)

If possible, work this as a pair as per SiD Qualifier 1 i.e. 42-30-18 reps shared between the pair. Count it as a trial run so consider strategy.