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.
Vic- 385X3, 155X3, 175X1 Monday Day 1
ReplyDeletering dip- up to 62#, 4x10 25# ghd.. no squat ankle injury
DeleteAaron Stone - 225x3 , 105x3 , 155x1
ReplyDeleteCorey B.
ReplyDeleteDay 1: 385x3, 165x3, 165x1
Day 2: 285x5 315x3 345x1(PR), 235x1, RX GHD, 44KBx8
Kyle L.
ReplyDeleteDAY 1: 405X3, 135X3, 205X1
DAY 2: 315X5, 315X3, 345X1(NO REP), 235X1, RX GHD, 44KBX8
225x1 , 135x1 jerk bal., Rx / 15# / 10# , 4x 28#
ReplyDeleteCorey B.
ReplyDeleteDay 3: Cuyamaca, Prospect, Magnolia, Fletcher, and back to the gym. 5.75 miles in 41:39
Day 3: 40:00min 5.35miles
ReplyDeleteProspect to magnolia to Bradley back to the gym 4.35 miles 45 min.
ReplyDeleteCorey B.
ReplyDeleteDay 4: 245x2 265x1 (failed on second rep), 115x8, worked on unbroken m/u.
Day 4: 165x2 185x2 205x1(failed 2nd rep) 200x2
ReplyDelete45x8 65x8 75x8 95x8
Day 4: 265x2 275x1 (failed on 2) 135x8, weighted M/U 20#
ReplyDelete165x2 , 95x8. Worked on kipping and false grip
ReplyDeleteDay 5: 205x5, 225x3 - 115x3 - 53#x5 each leg
ReplyDeleteDay 5: 185x5, 95x3, 53x5
ReplyDeleteDay 3- ankle jacked so did a 20 min row 5K, 175 calories on the Air Dyne-
ReplyDeleteDay 4- hang squat clean- 225X2, 235X1 F on rep 2, 115X8 good mornings- 5 UB muscle ups, 4, 3,3,2,2,4 worked on waiting for the pull. Progress. Cheers
Vic
Day 5- 265X5 bench press, 135X3 snatch grip behind the neck press, 53# X5 pistols
DeleteVic
Did 5k row- 1:55 pace 500 meters.. 19:11.. next time will go sub 19!
DeleteSaturday did pr on Squat snatch- 165#PR.. then did 210 on Clean and jerk. Could not do split jerk because ankle is janky.
Corey Brinkley
ReplyDeleteDay 5: 265x5 Bench Press, 95x3 Shoulder Press (1 set, hurt my shoulders), 44KBx5 Pistols
135 x 5 bench
ReplyDelete95 x 3 snatch grip press
26lb right leg
0 lb left leg
Day 5
Corey Brinkley
ReplyDeleteDay 6: 205# Power Snatch (PR) and 245 C&J, failed 265# split jerk (terrible technique, almost crushed my head)
Day 7: 19:16 row
Day 6: 205# squat snatch, 265# C&J
ReplyDeleteDay 7: 20:15 Row
Day 6
ReplyDelete145 pr snatch
165 c&j though the last 20 minutes I was doing c&j I was trying 195 thinking it was 175.
Day 6 5k row: 22:09 2:03 speed fluctuated from 2:00 to 2:20 per 500m
ReplyDeleteDay 7*
ReplyDeleteDay 1: 135x3, 155x3/ 185x3/ 200x3
ReplyDelete53x3/ 63x3/ 73x3/ 78x3
83/93/103/113/118/123
Day 2:135x5/ 155x5/ 185x3/ 205/ 210
83/ 93/ 103/ 113/ 123/ 128
Dips: no weight for 8 unbroken, no weight for 8 broken and 9# for 8 broken
Day 3: 4.64 miles
Day 4: accidentally did squat cleans 113x2/ 133x2/ 143x2/ 153x2
63x8/ 73x8/ 83x8/ 93x8
1 w/ 10#, 3 U/B no weight
Day 5: 95x5
63x3
12x5/ 16x5/ 30x5/ 35x5
Day 6: 123
158
Day 7: 21.32 time, 2:09 split @23SR
Competitor Training
ReplyDeleteWeek 1
Day 1 Clean Grip Deadlifts off Risers 3,3,3,3 (275#x3)
Muscle Snatch 3,3,3,3 (95#x3)
Snatch Balance 1,1,1,1,1,1 (125#)
Post loads and comments.
Day 2
High Bar Back Squat 5,5,3,3,1,1 (225#x3) stopped because hip started hurting.
Jerk Balance 1,1,1,1,1,1 (185#)
Weighted GHD Sit Ups 3 X 10 25#/15#
Weighted Ring Dips 8,8,8,8 (44#)
Post loads and comments.
Day 3
40 Minute Run (6.5miles in 45 min)
Post mileage and comments.
Day 4
Hang Squat Clean 2,2,2,2 (225# x 1)
Good Mornings 8,8,8,8 (115#)
Muscle Ups 20 minutes of technique work (Weighted, strict, max U/B)
Post loads and comments.
Day 5
Bench Press 5 X 5 (165#)
Behind the Neck Press 5 X 3 (95#) (Snatch Grip)
Weighted Pistols 5,5,5,5 each leg (35#kb)
Post loads and comments.
Day 6
Snatch - Heavy Single (150#)
Clean and Jerk - Heavy Single
(215#)
Day 7
5k Row (18:31)
Post time and comments.