Workouts for week of June 26

 

SN (BX) 7X2 up to 85%

BKSQ 5X5@55, 62, 70, 78, 85%

Tall JK 7X2

RDL 3X10 @35, 45, 55% CN 1RM

 

Bi-Lateral Leg Press 3X12

Uni-Lateral Leg Extensions 3X12

3 CN (BX) + JK 7X2 up to 80%

SN PULL 5X4 @ 100%

BN 5X5@55, 62, 70, 78, 85%

W. Pull Ups 5X5

 

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 5X5@55, 62, 70, 78, 85%

CN Pull 5X4@100%

W. Dips 5X5

DB Shrugs 3X12

 

3X12 One Legged KB/DB Deadlifts

Uni-Lateral Leg Curls

Specific Skill Work

PR 5X5@55, 62, 70, 78, 85%

3X12 Landmine Row

 

SS 1

3X12

EZ Curl Preacher Curls

EZ Curls Cable Press Downs

 

SS 2

3X12

Spider Hammer DB Curls – neutral Grip

Overhead Unilateral Cable Extensions

 

3X15 Calve Raises

Dorsiflexion

SN Work up to a medium double

CNJK work up to a medium double

FRSQ 5X5@55, 62, 70, 78, 85%

 

3X15

TTB

3X8

GHR

Workouts for Week of Jun 19

SN (BX) 6X3 up to 80%

BKSQ 2X15@50, 65%

Tall JK 6X3

RDL 3X10 @ 40, 50% CN 1RM

Bi-Lateral Leg Press 3X15

Uni-Lateral Leg Extensions 3X15

3 CN (BX) + JK 6X3 up to 75%

SN PULL 4X5 @ 95%

BN 2X15 @50, 65%

Pull Ups 3X15

3X15 GHD situps

GHD Extensions

Med Ball Cherry Pickers

SNDR Skill Work

OHSQ 2X15@50, 65%

CN Pull 4X5@95%

Dips 3X15

DB Shrugs 3X15

3X15 One Legged KB/DB Deadlifts

Uni-Lateral Leg Curls

Specific Skill Work

PR 2X15@50, 65%

3X15 Landmine Row

SS 1

3X15

EZ Curl Preacher Curls

EZ Curls Cable Press Downs

SS 2

3X15

Spider Hammer DB Curls – neutral Grip

Overhead Unilateral Cable Extensions

3X15 Calve Raises

Dorsiflexion

SN Work up to a medium triple

CNJK work up to a medium double

FRSQ 2X15@50, 65%

3X15

TTB

3X8

GHR

Jun 12 – Recovery Week

Chill – work technique – do a CrossFit workout or two – stretch – mobility.

Recovery week.

Come back next week ready to get back on the volume train….

Chooo chooo you savages

Its Max Week You Savages!!

Monday

• Snatch – 88% x 1

• Clean & jerk – 88% x 1

• Front squat – 85% x 1

• Reverse hyper – 3 x 10 light

Tuesday

• Snatch – 83% x 1 x 2

• Clean & jerk – 83% x 1 x 2

• Planks – front/side x 80% of max x 2

Wednesday

• Snatch – 78% x 1 x 3

• Clean & jerk – 78% x 1 x 3

• Front squat – 50% x 2 x 3 (max speed in transition and recovery)

Thursday

• Snatch – 70% x 1 x 4

• Clean & jerk – 70% x 1 x 3

Friday

Rest

Saturday

• Snatch – max

• Clean & jerk – max

• Back or Front squat – max

Sunday

Rest

Weightlifting Workouts for week of 29 May

Monday

• X-band walks – 3 x 5/side

• Snatch – 80% of last week’s best x 1 x 6

• Clean & jerk – 80% of last week’s best x 1 x 6

• Front squat – 80% x 2 x 3

• Front/side planks – 2 x max

Tuesday

• Power snatch – 80% of yesterday’s snatch x 1 x 10

• Power clean & jerk – 80% of yesterday’s CJ x 1 x 10

3 sets:

5 1-legged RDL/side

10 bent row

Wednesday

• Snatch – 80% of last week’s best snatch x 1 x 8

• Clean & jerk – 80% of last week’s best CJ x 1 x 8

• Back squat – 85% x 2 x 2

• Hanging leg raise – 4 x 15

Thursday

• Power snatch – 75% of last week’s best snatch x 1 x 6

• Power clean & jerk – 75% of last week’s best CJ x 1 x 6

• Reverse hyper – 2 x 15 w/ light weight

• Light ab work of choice

Notes: If the lifts at this weight are not quick and solid, drop the weight until

they are.

Friday

Rest

Saturday

• Snatch – 93-95% x 1

• CJ – 93-95% x 1

• Back squat – 90% x 1

• Ab wheel – 3 x 15

Sunday

Rest

Workouts for the week of May 22

Monday

Glute bridge – 10 total with 5 sec pause at top

• Snatch – Max for day; 80% of that x 1 x 5

• Clean & jerk – Max for day; 80% of that x 1 x 5

• Front squat – 90% x 1 x 3

• Front/side planks – 3 x max hold

Notes: On glute bridges, lift toes from floor, relax quads and ham-
strings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral–don’t hyperextend the lumbar spine.

Tuesday

• Power snatch – 80% x 1 x 6

• Power clean & jerk – 80% x 1 x 6

3 sets:

10 1-arm ring row (per arm); no rest

5 1-leg barbell RDL; 1 min rest

Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.

Wednesday

• Snatch – max for day; 85% of that x 1 x 5

• Clean & jerk – max for day; 85% of that x 1 x 5

• Back squat – 85% x 1 x 3

• Hanging leg raise – 4 x 12

Thursday

• Muscle snatch – 75% x 3 x 3

• Snatch – 80% x 1 x 6

• Clean & jerk – 80% x 1 x 6

3 sets; no rest:

300 m row

15 ring push-ups

Friday

Rest

Saturday

• Snatch – max

• Clean & jerk – max

• Back squat – max

3 sets; rest as needed:

10 Back extensions

10 Ab wheel; on reach roll, perform 2 half rolls from the extended

position before returning to the top

Sunday

Rest

Workouts for the Week of May 15

Monday

• Snatch – max for day; 85% of that x 1 x 3

• Clean & jerk – max for day; 85% of that x 1 x 3

• Front squat – 80% x 3 x 3

• Front/side planks – 2 x max hold

Tuesday

• Muscle snatch – max for day

• Power snatch – 80% x 1 x 5

• Power clean & power jerk – 80% (of PC) x 1 x 5

3 sets:

10 DB bent row; no rest

10 1-arm DB bench press (per arm); 1 min rest

Wednesday

• Snatch – max for day; 90% of that x 1 x 2

• Clean & jerk – max for day; 90% of that x 1 x 2

• Back squat – 80% x 3 x 3

• Ab wheel – 3 x 15

Thursday

• Muscle snatch – 75% x 3 x 3

• Snatch – 80% x 1 x 5

• Clean & jerk – 80% x 1 x 5

3 sets:

Turkish get-up – 5/side; no rest

10 pull-ups; no rest

Notes: For pull-ups, use band assistance as needed to ensure com-
plete, perfect reps with forceful contraction of the upper back at the top.

Friday

Rest

Saturday

• Snatch – max for day; 85% of that x 1 x 5

• Clean & jerk – max for day; 85% of that x 1 x 5

• Front squat – max for day

• Hanging leg raise – from 90 degree up only – 3 x 10 (bend knees if need-
ed)

Sunday

Rest

Workouts for the Week of May 8

Monday

• Snatch – 70% x 1 x 3

• Clean & jerk – 70% x 1 x 3

• Front squat – 80% x 2 x 2; follow each set immediately with 2 box jumps

• GHB sit-ups – 50 total

Tuesday

• Power snatch – max

• Power clean & jerk – max

3 sets:

10 ring rows; no rest

250 m row; 30 sec rest

Notes: Split jerk after power cleans. If your jerk fails before your

power clean, continue taking the power clean to a max without the

jerk.

Wednesday

• Snatch – 65% x 2 x 4

• Clean & jerk – 65% x 2 x 4

• Snatch push press + overhead squat – 65% (of snatch) x 3 + 3 x 4

• Back extensions – (unweighted) 3 x 10-15

Thursday

• Box jump – 3 x 3

• Snatch – 70% x 1 x 3

• Clean & jerk – 70% x 1 x 3

3 sets:

10 dips; no rest

250 m row; 30 sec rest

Friday

Rest

Saturday

• Snatch – max

• Clean & jerk – max

• Back squat – max

• Ab & back work of choice

Sunday

Rest

Workouts for the week of May 1

Monday

• Snatch – (75% x 1, 80% x 1) x 3

• Snatch pull – 100% (of snatch) x 2 x 3

• Front squat – 87% x 1 x 5; follow each set immediately with 2 box jumps

• GHD sit-ups – 50 total

Tuesday

• Jerk – max for day; 80% of that x 1 x 3

• Muscle snatch – max for day

• Power snatch – 80% x 1 x 3

• Push press – 84% x 3 x 3

3 sets; no rest:

10 KB swings

2 rope climbs

Wednesday

• Clean & jerk – (75% x 1, 80% x 1) x 3

• Clean deadlift – 110% (of clean) x 2 x 3

• Back squat – 87% x 1 x 5

• Russian twist – 3 x 20/side

Thursday

• Mid-hang snatch – 70% x 2 x 3; 65% x 3 x 2

• Jerk – 75% x 3 x 3

• Snatch balance – max for day; 80% of that x 1 x 3

3 sets:

10 Hang DB muscle snatch; no rest

Dips x AMRAP; 30 sec rest

Friday

Rest

Saturday

• Snatch – max for day

• Clean & jerk – max for day

• Front squat – max for day

• Good morning – 3 x 10

• Ab work of choice

Sunday

Rest

Workouts Week of April 24

Adapted from Greg Everett’s Advanced 2-phase Cycle as a Competition Cycle focusing on the SN and CNJK in a Bulgarian for the RVA Open on June 10 and 11.

Monday

• Snatch – 75% x 1 x 3

• Snatch pull – 90% (of snatch) x 3 x 3

• Clean & jerk – 75% x 1 x 2

• Front squat – 84% x 2 x 4; follow each set immediately with 3 box jumps

• GHB sit-ups – 65 total

Tuesday

• Mid-hang muscle snatch – 50% x 3, 55% x 3, 60% x 3, 65% x 3

• Mid-hang power snatch + snatch – 55% (of snatch) x 3, 60% x 3, 65% x 3

• Jerk – 75% x 3 x 3

3 sets:

15 hanging leg raises; no rest

10 bent DB row; 1 min rest

Wednesday

• Clean & jerk – 75% x 1 x 3

• Clean pull – 90% (of clean) x 3 x 3

• Snatch – 75% x 1 x 2

• Back squat – 84% x 2 x 3; follow each set immediately with 2 box jumps

• Russian twist – 3 x 18/side

Thursday

• Jerk – max for day; 80% of that x 1 x 3

• Power snatch – 70% x 3 x 3

• Power clean – 70% x 3 x 3

• Push press – 82% x 4 x 4

3 sets:

300 m row; no rest

AMRAP consecutive pull-ups (perform a minimum of 10/set by

breaking up as needed); no rest

 

Friday

Rest

Saturday

• Snatch – max for day

• Clean & jerk – max for day

• Front squat – max for day

• Stiff-legged deadlift – 3 x 5

Sunday

Rest