May 2016

May 31, 2016  by

Wednesday June 1st

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
100 Dbl-Unders
25 Strict HSPU
10 OH Squats (165/115)
400m run
50 Burpees
5 OH Squats

*Pack
75 Dbl-Unders
15 HSPU *Strict or Kipping
10 OH Squats (115-135/75-95)
400m run
35 Burpees
5 OH Squats
*Pup
30 Dbl-Unders or 100 Skips
10 Box HSPU
10 OH or Front Squats (Scale as needed)
400m run
25 Burpees
5 OH or Front Squats

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Sets 3-5 @ 70% x 3

B. Every 2 minutes x 5 sets
Back Squat x 5 reps
* 70% of 1RM

C. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 85% of 1RM

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2s Pause Snatch (BTK)
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 3
*Sets 4-6 @ 75% x 3

B. Every 2 minutes x 6 sets
Back Squat x 5 reps
* 75% of 1RM

C. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 90% of 1RM

2-A-DAY

L2:
For time:
75 Dbl-Unders
25 Wall Balls (20/14)
30 CTB Pull Ups
25 Wall Balls
75 Dbl-Unders

L3:
For time:
100 Dbl-Unders
25 Wall Balls (20/14)
50 CTB Pull Ups
25 Wall Balls
100 Dbl-Unders

 

 

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May 31, 2016  by

Taranis 2016 Open Powerlifting Meet!

Taranis Athletics is excited and honoured to once again host a BCPA/CPU sanctioned Powerlifting meet on August 7, 2016!

The last time we hosted a meet was in August of 2013. Since that time the sport has grown tremendously in both size and popularity on Vancouver Island. To that end, we felt it was time to get everyone together for a local competition.

We have a number of clear goals to we are hoping to accomplish:

  • Run a well-managed, drug free competition (in accordance with CPU and WADA guidelines)
  • Provide a welcoming environment for brand new lifters whom have never competed before
  • Hold a BCPA sanctioned event that involves NO FERRY RIDE for island lifters
  • To have 50 athletes compete in 3-lift lift competition over the course of two separate sessions. Sub-juniors, juniors, open, and masters alike are all welcome. Prizes will be given to best overall male / female AND best overall male / female novice lifter (first competition).

Please see the entry for for all details and categories.

REGISTRATION LINK:
http://bc-powerlifting.com/other/2425/

This is an official meet and the standards of the governing body apply. You can read all rules via this link:
http://bc-powerlifting.com/resources/rules/

If this is your first meet, please be sure to use the links on the entry form to obtain your CPU membership card and be clear on the equipment rules.

This event is entirely volunteer run. If you can’t compete please come out anyway and help support the sport. If you have volunteer commitments and questions, please email our Meet Director Sean Janzer at seanjanzer@gmail.com

Looking forward to seeing you all this summer!

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May 29, 2016  by

Monday May 30th

– No Midday 3.0

Skill:
Every 2 minutes x 6 sets
Wtd Dip

*Sets 1-2 x 5 reps
*Sets 3-4 x 3 reps
*Sets 5-6 x 1 rep

WOD

For time:
27.21.15
Thrusters (95/65)
Pull Ups

*Pack
21.18.15
Thrusters (95/65)
Pull Ups
*Pup
18.15.12
Thrusters (Scale as needed)
Banded Pull Ups or Ring Rows

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Clean + Jerk
* Set 1 x 3+1 @ 65%
* Sets 2-3 x 2+1 @ 70%
* Sets 4-5 x 1+1 @ 75%

B. 3 sets of:
Back Squat x 5
Rest 2 minutes
* 75% of 1RM

C. 3 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Banded Good Mornings x 25
Rest 60 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Clean + Jerk
* Sets 1-2 x 3+1 @ 70%
* Sets 3-4 x 2+1 @ 75%
* Sets 5-6 x 1+1 @ 80%

B. 3 sets of:
Back Squat x 5
Rest 2 minutes
* 75% of 1RM

C. 4 sets of:
GH Raises x 5-8 reps
Rest 30 seconds
Banded Good Mornings x 25
Rest 60 seconds


2-A-DAY

3 rounds for time:
400m run
15 Thrusters (115/85)

– Rest 3 minutes –

3 rounds for time:
400m run
15 Hang Power Cleans (115/85)

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May 28, 2016  by

Sunday May 29th

– Midday 3.0 from 10:30am-2:00pm

WOD

AMRAP in 20 minutes
300m row
1 Rope Climb
10 Burpees
1 Rope Climb
200m run
1 Rope Climb

*Pack
AMRAP in 15 minutes
300m row
1 Rope Climb
10 Burpees
1 Rope Climb
200m run
*Pup
AMARP in 15 minutes
250m row
1 Rope Climb or 2 Standing to Lower
10 Burpees
1 Rope Climb or 2 Standing to Lower
200m run

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Back Squat
*Set 1 x 6 @ 5 RPE
*Set 2 x 4 @ 6 RPE
*Set 3 x 4 @ 7 RPE
*Set 4 x 2 @ 8 RPE
Rest 2 minutes between

B. AMRAP in 10 minutes
200m run
5 Strict Pull Ups
10 Burpees
5 Strict Pull Ups

L2: Self led Warm-Up.
A. 4 sets of
Hang Muscle Snatch (BTK) x 3
Rest 90 seconds

B. Every 2 minutes x 4 sets
Power Snatch x 3
* 65% of 1RM P.Snatch

C. 4 sets of:
L-Sit DB Press x 5-10 reps
Rest 30 seconds
KB Carry
Rest 90 seconds

Sets 1&3 (100m)
* Front Rack Carry x 1.5/1pd
Sets 2&4 (200m)
*Farmers Carry x 1.5/1pd

L3: Self led Warm-Up.
A. 4 sets of
Hang Muscle Snatch (BTK) x 3
Rest 90 seconds

B. Every 2 minutes x 5 sets
Power Snatch x 3
* 70% of 1RM P.Snatch

C. 4 sets of:
Strict HSPU x 5-10 reps
Rest 30 seconds
KB Carry
Rest 90 seconds

Sets 1&3 (100m)
* Front Rack Carry x 1.5/1pd
Sets 2&4 (200m)
*Farmers Carry x 2/1.5pd


2-A-DAY

For time:
27.21.15
Calorie Row
Burpee Box Jumps Overs (20″)

L2&L3

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May 27, 2016  by

Saturday May 28th

– Midday 3.0 from 9:00am-11:30am
– No #CDP

WOD

A. 2 sets of:
Hang Power Clean x 5 reps @ 50-60%
B. 2 sets of:
Hang Power Clean x 3 reps @ 60-70%
C. Hang Power Clean
3-3-3-3-3

*Build to a Heavy Triple or a new 3RM for the day.

*Pack
Same as Rx
*Pup
5 sets
Hang Power Clean x 3-5 reps
*Build to weight where you can focus on good techniuqe
and feel comfortable.

CashOut:
10 to 1
KB Swings
*100ft Shuttle b/t rounds (25ft x 4)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
* Set 1 x 3 @ 65%
* Sets 2-3 x 2 @ 70%
* Sets 4-5 x 1 @ 75%

B. 3 sets of:
Shoulder Press x 6 reps
Rest 2 minutes
* 60-65% of 1RM Press

C. 4 sets of:
DB Lunges x 6/Leg (Heavy)
Rest 10 seconds
Box Jumps x 6 reps (24/20″)
Rest 20 seconds
Strict TTB x 6-10 reps
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch
* Sets 1-2 x 3 @ 70%
* Sets 3-4 x 2 @ 75%
* Sets 5-6 x 1 @ 80%

B. 3 sets of:
Shoulder Press x 8 reps
Rest 90 seconds
* 65-70% of 1RM Press

C. 4 sets of:
DB Lunges x 6/Leg (Heavy)
Rest 10 seconds
Box Jumps x 6 reps (24/20″)
Rest 20 seconds
Strict TTB x 8-12 reps
Rest 90 seconds

2-A-DAY

Rest Day

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May 25, 2016  by

Thursday May 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

AMRAP in 20 minutes of:
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

*Pack
AMRAP in 15 minutes of:
5 Pull Ups
10 Ring Dips
15 OH Squats (95/65)
*Pup
AMRAP in 15 minutes of:
5 Banded Pull Ups
10 P.Bar Dips or Push Ups
15 OH Sq or Front Squats (Scale as needed)

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Power Snatch
*Set 1 x 3 @ 5 RPE
*Set 2 x 3 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. AMRAP in 12 minutes
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

L2: Self led Warm-Up.
A. Front Squat
x 8 @ 55%
x 6 @ 60%
x 2 @ 65% x 4 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
Clean + Hang Clean
* 60% of 1RM Clean

C. 4 sets of
Snatch Pulls x 5 @ 80%
Rest 2 minutes

L3: Self led Warm-Up.
A. Front Squat
x 8 @ 60%
x 6 @ 65%
x 2 @ 70% x 5 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
Clean + Hang Clean
* 60% of 1RM Clean

C. 4 sets of
Snatch Pulls x 5 @ 85%
Rest 2 minutes

2-A-DAY

AMRAP in 20 minutes of:
5 CTB Pull Ups
10 Ring Dips
15 OH Squats (95/65)

L2&L3

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May 24, 2016  by

Wednesday May 25th

– Midday 3.0 from 10:30am-12:30pm

WOD

“Michael”
3 rounds for time:
800m run
50 Back Extensions
50 Sit Ups

*Pack
3 rounds for time
800m run
35 Back Extensions
35 Sit Ups
* Pup
3 rounds for time:
400m run
25 Back Extensions
25 Sit Ups

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Front Squat
*Set 1 x 6 @ 5 RPE
*Set 2 x 4 @ 6 RPE
*Set 3 x 4 @ 7 RPE
*Set 4 x 2 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
400m run
15 KB Swings (1.5/1pd)
35 Sit Ups

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Push Jerk x 3 reps
*60% of 1RM Split Jerk

B. Every 2 minutes x 4 sets
Power Clean x 3
* 65% of 1RM P.Clean

C. 4 sets of:
Push Press x 5
Rest 30 seconds
Strict Pull Ups x 5-10
Rest 90 seconds
* 65% of 1RM P.Press
* Bar from the Floor.

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Push Jerk x 3 reps
*60% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Power Clean x 3
* 70% of 1RM P.Clean

C. 5 sets of:
Push Press x 5
Rest 30 seconds
Strict Pull Ups x 10
Rest 90 seconds
* 70% of 1RM P.Press
* Bar from the Floor.

2-A-DAY

4 rounds for time:
400m run
25 KB Swings (2/1.5pd)

L2:
4 rounds for time:
400m run
25 KB Swings (1.5/1pd)

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May 23, 2016  by

Tuesday May 24th

– Midday 3.0 from 10:30am-12:30pm

Skill:
EMOM x 8 minutes
Power Clean x 3 reps

Rx @ 75% of 1RM
Pack @ 60% of 1RM
Pup @ Scale as needed

WOD

For time:
104 Wall Balls (20/14)
52 Pull Ups
TC: 10 minutes

*Pack
75 Wall Balls (20/14)
35 Pull Ups
*Pup
55 Wall Balls (Scale as needed)
25 Banded Pull Ups or Ring Rows

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Back Squat
x 8 @ 55%
x 6 @ 60%
x 2 @ 65% x 4 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
P.Snatch + Snatch
*60% of 1RM P.Snatch

C. 4 sets of
Clean Pulls x 3 @ 80%
Rest 2 minutes

L3: Self led Warm-Up.
A. Back Squat
x 8 @ 60%
x 6 @ 65%
x 2 @ 70% x 5 sets
Rest 2 minutes

B. Every 2 minutes x 4 sets
P.Snatch + Snatch x 2
*60% of 1RM P.Snatch

C. 4 sets of
Clean Pulls x 5 @ 85%
Rest 2 minutes

2-A-DAY

For time:
104 Wall Balls (20/14)
52 Pull Ups
TC: 10 minutes

L2&L3

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