WEEK 1 MEET PREP FOR THE CPF CANADIAN NATIONALS

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Week 1 Squats:

345 x 3 (Briefs)

435 x 3

525 x 2

615 x 1 (Add suit)

705 x 4 singles

Block Pulls:

345 x 2

435 x 2

525 x 2

615 x 2

Sumo Pulls (Technique)

525 x 5 singles

Belt Squats:

470 (6 x 5) Paused

Stir the Pot x 50

Day 2 Bench

McGill KB Carries/Warmup  Plate/Band Warmup

Bar x 10

145 x 10

195 x 8

235 x 6

285 x 5

305 x 5

Close Grip Bench (4 board)

325 (3 x 5)

Skull Crushers (3 x 15)

McGill KB Bottoms up Presses (3 x 15)

Band Press Downs (3 x 15)

Stir The Pot x 100

This meet prep is focusing primarily on hitting a 1000 lb squat.  Bench & Deadlift for this meet will be secondary in importance.  Once I hit my 1000 lb squat, I’ll re-evaluate for the next meet and focus on putting together a bigger total.

Every training day and every non-training day I have been religiously doing my McGill protocol.

KB asymmetrical carries

KB bottoms up carries

Birddogs

Rolling Planks

Adamantly doing this protocol daily has allowed me to squat and deadlift pain free for the first time in over 3 years.

Nerve Flossing