Weightlifting July 24th, 26th, 28th

Monday:

1. Snatch: 3, 2, 1, 3, 2, 1

2. Below the knee Panda pulls x 6 x 3

3. Back squat: Singles every 2 minutes for 16 minutes (build)

Wednesday:

1. Clean and jerk: 3, 2, 1, 3, 2, 1

2. Hover Clean pulls x 6 x 3

3. Front Squat: Singles every 2 minutes for 16 minutes (build)

Friday:

Every minute on the minute for 15 minutes:

Minute 1: Hang power snatch x 5

Minute 2: Front squat x 3

Minute 3: Handstand pushup x 5

Rest 5 minutes

Every minute on the minute for 15 minutes:

Minute 1: Hang cluster x 3

Minute 2: Back squat x 3

Minute 3: Glute ham sit up x 10

 

Advertisements

Weightlifting July 17th, 19th, 21st

Monday:

1. Snatch: 3, 2, 1, 3, 2, 1

2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes

3. Back squat: Singles every 2 minutes for 16 minutes (build)

Wednesday:

1. Clean and jerk: 3, 2, 1, 3, 2, 1

2. Every 3 minutes x 6 sets: Clean + clean + jerk + jerk

3. Front Squat: Singles every 2 minutes for 16 minutes (build)

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Deadlift x 2 reps

Minute 2: Seated box jump x 3 reps

Minute 3: Push press + jerk + jerk

*Go heavier than last week on both barbell movements

(last week for this)

Weightlifting July 10th, 12th, 14th

Monday:

1. Snatch: up 2 kg from last week for 6 singles

2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes

3. Back squat: 2 x 5 @ 85%

Wednesday:

1. Clean and jerk: up 2 kg from last week for 6 singles

2. Every 3 minutes x 6 sets: Clean + clean + jerk + jerk

3. Front Squat: 2 x 5 @ 85%

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Deadlift x 2 reps

Minute 2: Seated box jump x 3 reps

Minute 3: Push press + jerk + jerk

*Go heavier than last week on both barbell movements

Weightlifting July 3rd, 5th, 7th

Monday:

1. Snatch: up to 90% x 5 singles

2. Every 2 minutes x 6 sets: Power snatch + Hang power snatch + Overhead squat x 2

3. Back squat: 3 x 4 @ 85%

Wednesday:

1. Clean and jerk: up to 90% x 5 singles

2. Every 3 minutes x 6 sets: Hang power clean + Power clean + Front squat x 2 + Jerk x 2

3. Front Squat: 3 x 4 @ 85%

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Deadlift x 2 reps

Minute 2: Seated box jump x 3 reps

Minute 3: Push press + jerk + jerk

*Go heavier than last week on both barbell movements

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