Weightlifting June 26th, 28th, 30th

Monday:

1. Snatch: Max

2. Hang power snatch @ 80% of max for the day x Max reps

3. Back squat: 3 x 3 @ 85%

Wednesday:

1. Clean and jerk: Max

2. Hang power clean @ 80% of max for the day x max reps

3. Front Squat: 3 x 3 @ 85%

Friday: Every minute on the minute for 30 minutes:

Minute 1: Deadlift x 2 reps

Minute 2: Seated box jump x 3 reps

  1. Minute 3: Push press + jerk + jerk

https://crossfithavoc.com/2017/06/25/weightlifting-june-26th-28-30th/

Weightlifting June 12th, 14th, 16th

Monday:

  1. Sotts press: 2,2,2,2,2

2. Hover power snatch: 2,2,2,2,2,2 @ 87 -90% of power snatch

3. Snatch grip deficit deadlift: 5,5,5 @ 115%

4. Toes thru rings: 12 reps every minute for 5 minutes

Wednesday: 

  1. Hang Power clean + power clean + front squat + jerk x 6 sets

2. Push press: 2,2,2,2,1,1

3. Concentric front squats: 2,2,2,2,2,2 (up 2 – 5 kg from last week)

4. 45 degree btn press: 3 x 12

Friday:

Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

Weightlifting June 5th, 7th, 9th

Monday:

  1. Sotts press: 3,3,2,2,2

2. Hover power snatch: 3,3,2,2 @ 87 -90% of power snatch

3. Snatch grip Deadlift: 5,5,5 @ 110%

4. Toes to bar: 12 reps every minute for 5 minutes

Wednesday: 

  1. Hang Power clean + front squat + jerk + jerk x 6 sets

2. Push press: 3,3,2,2,2

3. Concentric Front squats: 3,3,2,2,2 (up 2 – 5 kg from last week)

4. 45 degree btn press: 3 x 12

Friday:

Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

Start and end 2 – 5 kg up from last week

Weightlifting May 30th, 31st, June 2nd

Monday:

  1. Sotts press: 3,3,3,3,3

2. Hover power snatch: 3,3,3 @ 85% of power snatch

3. Snatch grip Deadlift: 3,3,3

4. Toes to bar: 12 reps every minute for 5 minutes

Wednesday: 

  1. Hang Power clean + jerk + jerk x 6 sets

2. Push press: 3,3,3,3,3

3. Concentric Front squats: 3,3,3,3,3

4. 45 degree btn press: 3 x 12

Friday:

Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

* Start at about 70% of your 1 rep max. Go up by about 5% on each 4 minute block.

 

Weightlifting May 15th, 17th, 19th

Monday:

  1. Hang snatch – find max in 25 minutes

2. Heaving snatch balance – find max in 20 minutes

3. Back Squat: 5 rep max

4. Emotm x 5 min: Glute ham sit ups x 12

Wednesday: 

  1. Clean pull under – find max

2. Jerk – work to heavy single

3. Front squat: 5 rep max

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch

Last week of this

Weightlifting May 8th, 10th, 12th

Monday:

  1. Hang snatch + overhead squat x 6 sets (build)

2. Heaving snatch balance + overhead squat x 6 sets (build)

3. Back Squat: 3 x 5 @ 85%

4. Emotm x 5 min: Glute ham sit ups x 12

Wednesday: 

  1. Clean pull under + 5 sec pause front squat doubles x 5 sets (build)

2. Jerk x 6 singles (build)

3. Front squat x 3 x 5 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch (heavier than last week)

Weightlifting: May 1st, 3rd, 5th

Monday:

  1. Hang snatch doubles + overhead squat x 5 sets (build)

2. Drop snatch + Heaving snatch balance x 5 sets (build)

3. Back Squat: 3 x 4 @ 85%

4. Cable crunches 3 x 15

Wednesday: 

  1. Clean pull under doubles + 5 sec pause front squat doubles x 5 sets (build)

2. Jerk doubles x 5 sets (build)

3. Front squat x 3 x 4 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch (heavier than last week)

 

Weightlifting April 24th, 26th, 28th

Monday:

  1. Hang snatch triples x 5 sets (build)

2. Drop snatch + Heaving snatch balance x 5 sets (build)

3. Back Squat: 3 x 3 @ 85%

4. Ab twist x 3 x 30

Wednesday: 

  1. Clean pull under triples x 5 sets (build)

2. Jerk triples x 5 sets (build)

3. Front squat x 3 x 3 @ 85%

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 3

Minute 2: Power snatch + Hang snatch

 

Weightlifting April 17th, 19th, 21st

Monday: 

  1. Snatch: Doubles every 3 minutes for 15 minutes

2. Below knee pause power snatch x 6 x 2 (every 2 minutes)

3. Back squat: 5 x 3

4. Reverse hyper x 3 x 12

 

Wednesday: 

  1. Clean + clean + jerk:  every 3 minutes for 15 minutes

2.  Hang power clean + front squat x 2 reps x 6 sets ( every 3 minutes)

3. Strict press x 3 + Push press x 3 + jerk x 3 x 3 sets (every 3 minutes)

4. Weighted sit ups x 3 x 15

 

Friday:

Every 2 minutes for 32 Minutes

First 16 minutes: Power snatch + Hang snatch + over head squat x 3

Second 16 minutes: Power clean + Front squat x 3 + Jerk x 3

*Last week, No punking out!