Ok. We're going to revisit the first 3 weeks of training to get numbers up a little. Try and use a few pounds more than last go 'round.
Week 4
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3
Muscle Snatch 3,3,3,3
Snatch Balance 1,1,1,1,1,1
Post loads and comments.
Day 2
High Bar Back Squat 5,5,3,3,1,1
Jerk Balance 1,1,1,1,1,1
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8
Post loads and comments.
Day 3
40 Minute Run
Post mileage and comments.
Day 4
Hang Squat Clean 2,2,2,2
Good Mornings 8,8,8,8
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
Post loads and comments.
Day 5
Bench Press 5 X 5
Behind the Neck Press 5 X 3 (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg
Post loads and comments.
Day 6
Snatch - Heavy Single
Clean and Jerk - Heavy Single
Day 7
5k Row
Post time and comments
Friday, May 31, 2013
Monday, May 13, 2013
Week 4
Day 1
Front Squat 3,3,3,3
Power Clean from Pull Boxes 3,3,3,3
15 GHD Sit Up X 4
Day 2
5 Touch and Go Push Jerks X 5
5 Touch and Go Close Grip Bench Press X 5
Weighted Bar Dips 3,3,3,3
Day 3
Heavy Clean and Jerk
Heavy Snatch
Day 4
45 Minute Run
Day 5
Back Squat 5 X 5
Seated Behind the Neck Press 3,3,3,3
Good Morning 6,6,6,6
Day 6
Deadlift 5 X 5
Weighted Pull Ups 5,5,5,5
Bulgarian Split Squat in Front Rack Position 8,8,8,8 ea. leg
Day 7
50 TGU's 53#/35#
30 Strict Deficit HSPU's
50 Back Rack Step Ups 16"/12" 135#/93#
Day 1
Front Squat 3,3,3,3
Power Clean from Pull Boxes 3,3,3,3
15 GHD Sit Up X 4
Day 2
5 Touch and Go Push Jerks X 5
5 Touch and Go Close Grip Bench Press X 5
Weighted Bar Dips 3,3,3,3
Day 3
Heavy Clean and Jerk
Heavy Snatch
Day 4
45 Minute Run
Day 5
Back Squat 5 X 5
Seated Behind the Neck Press 3,3,3,3
Good Morning 6,6,6,6
Day 6
Deadlift 5 X 5
Weighted Pull Ups 5,5,5,5
Bulgarian Split Squat in Front Rack Position 8,8,8,8 ea. leg
Day 7
50 TGU's 53#/35#
30 Strict Deficit HSPU's
50 Back Rack Step Ups 16"/12" 135#/93#
Monday, May 6, 2013
Week 3
Day 1
Bench Press 2,2,2,2
Behind the Neck Push Press 1,1,1,1
10 Ring Dips w/ 3 Second Eccentric Phase X 3
Post loads and comments.
Day 2
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5
10 L Pull Ups X 4
Overhead Squat 5 X 5
Post loads and comments.
Day 3
45 minute Row
Post distance.
Day 4
Back Squat 3,3,3,3
Good Mornings 4,4,4,4
GHD Sit Ups 3 X 12; 25#/15#
Post loads and comments.
Day 5
Power Clean 2,2,2,2
Squat Clean 1,1,1
Weighted Pull Ups 3 X 8; 35#/20#
Day 6
Jerk Balance 2,2,2,2
Close Grip Bench Press 8,8,8,8
Bulgarian Split Squat 3 X 10 each leg.
Post loads and comments.
Day 7
800m Run X 5; 3 minute rest.
Post splits.
Day 1
Bench Press 2,2,2,2
Behind the Neck Push Press 1,1,1,1
10 Ring Dips w/ 3 Second Eccentric Phase X 3
Post loads and comments.
Day 2
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Squat Snatch X 5
10 L Pull Ups X 4
Overhead Squat 5 X 5
Post loads and comments.
Day 3
45 minute Row
Post distance.
Day 4
Back Squat 3,3,3,3
Good Mornings 4,4,4,4
GHD Sit Ups 3 X 12; 25#/15#
Post loads and comments.
Day 5
Power Clean 2,2,2,2
Squat Clean 1,1,1
Weighted Pull Ups 3 X 8; 35#/20#
Day 6
Jerk Balance 2,2,2,2
Close Grip Bench Press 8,8,8,8
Bulgarian Split Squat 3 X 10 each leg.
Post loads and comments.
Day 7
800m Run X 5; 3 minute rest.
Post splits.
Sunday, April 28, 2013
Great job you guys. A lot of you have started to develop the pieces that you've been missing to get your numbers up in most of the lifts. I like it. Keep posting your progress and use the blog as a resource for those numbers. Here's your next training block.
Week 2
Day 1
A. Snatch Shrug 3,3,3,3
B. Tall Power Snatch 2,2,2,2
C. Overhead Squat 5 X 3
D. 100 Sit Ups
Day 2
A. Front Squat 2,2,2,2
B. Push Press 5 X 2
C. GHD Hip Extension 3 X 30; rest as needed.
D. Deficit HSPU's 4"/2"; 3 X 10
Day 3
A. Deadlift 5,5,3,3,1,1
B. Weighted Pull Ups 1,1,1,1
C. 10 Strict Toes to Bar X 3
Day 4
1500m Row
1.5 Mile Run
1500m Row
Day 5
A. Jerk Balance 1,1,1,1,1
B. Weighted Bar Dips 4 X 8
C. GHD Hip Extensions 100 reps; rest as needed.
D. 100 Sit Ups
Day 6
Cleans 1,1,1,1
Power Snatch 1,1,1,1
Day 7
45 minute run
Week 2
Day 1
A. Snatch Shrug 3,3,3,3
B. Tall Power Snatch 2,2,2,2
C. Overhead Squat 5 X 3
D. 100 Sit Ups
Day 2
A. Front Squat 2,2,2,2
B. Push Press 5 X 2
C. GHD Hip Extension 3 X 30; rest as needed.
D. Deficit HSPU's 4"/2"; 3 X 10
Day 3
A. Deadlift 5,5,3,3,1,1
B. Weighted Pull Ups 1,1,1,1
C. 10 Strict Toes to Bar X 3
Day 4
1500m Row
1.5 Mile Run
1500m Row
Day 5
A. Jerk Balance 1,1,1,1,1
B. Weighted Bar Dips 4 X 8
C. GHD Hip Extensions 100 reps; rest as needed.
D. 100 Sit Ups
Day 6
Cleans 1,1,1,1
Power Snatch 1,1,1,1
Day 7
45 minute run
Saturday, April 20, 2013
Here we go, again.
We will follow a 6 week cycle of strength training followed by a 2 week cycle of CrossFit workouts. These workouts will get to most of your weaknesses and address those, and in time eliminate them. You can implement your own personal workout schedule, in relation to work days and rest days, but don't vary away from the template. Trust that this will allow for over all improvements for you prior to next year's CF Open season.
Week 1
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3
Muscle Snatch 3,3,3,3
Snatch Balance 1,1,1,1,1,1
Post loads and comments.
Day 2
High Bar Back Squat 5,5,3,3,1,1
Jerk Balance 1,1,1,1,1,1
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8
Post loads and comments.
Day 3
40 Minute Run
Post mileage and comments.
Day 4
Hang Squat Clean 2,2,2,2
Good Mornings 8,8,8,8
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
Post loads and comments.
Day 5
Bench Press 5 X 5
Behind the Neck Press 5 X 3 (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg
Post loads and comments.
Day 6
Snatch - Heavy Single
Clean and Jerk - Heavy Single
Day 7
5k Row
Post time and comments.
Saturday, February 12, 2011
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