If any of you want to continue the training, go back to Week 1, Day 1 and start over. Now that you have a base (in terms of work and numbers), you can work on beating all weights you did in the previous 12 weeks. If you feel like you are starting to plateau, change around the exercises, or maybe even the rep scheme.
There ya have it
So that's the end of the 12 weeks! I'd love to hear any comments on how you guys felt, how you improved or didn't improve, or just any constructive criticism whatsoever. I've come across some new ideas that I may start putting into action, but I'm unsure as to whether or not I'll post them yet. I'd rather try things out for a little and if I'm having success, I'll start posting the workouts.
Saturday, or Sunday, November 14, 15: Light weight!
Week 12, Day 6
1. Snatch: warm up as needed and then take 3 attempts, just as you would in a competition.
2. CJ: warm up as needed and then take 3 attempts
Last day of the 12 week cycle, choose your attempts wisely. Usually a safe strategy is to go a little lighter than for an opener, then up to your personal best on the 2nd attempt, then go for a new personal best on the 3rd. Take it how you feel though, and be smart about the warm up, don't take too many attempts. Good luck! Post what your numbers were before the cycle and what you hit today (if you want).
Friday, 11/13: Almost there
David Rigert, a BAMF to the extreme.Week 12, Day 5
1. Snatch: 50-55% for 2-3 singles
2. CJ: 50-55% for 1 single
3. Front Squat (optional): 50% for 1-2 singles for speed
This is meant as a "get the kinks out" type of workout for the competition tomorrow. If you feel like you'd do better lifting 30%, then do that. The 50-55% is usually what I had the most success with for the day before a competition, but it's still just a guideline.
Wednesday, 11/11: 3 Days out
Another great, Pisarenko. This image is what should be going through everybody's mind when they think "Finish!"Week 12, Day 3
1. Snatch: 70-80% for 2 singles
2. CJ: 70-80% for 1 single
3. Front Squat: 70-75% for 1 single
Just work on the speed of the lifts and get in good quality reps. Start gaining that confidence for Saturday.
Monday, 11/9: 5 Days Out!
The greatest lifter of all time (in my opinion), Yuri VardanyanWeek 12, Day 1
1. Snatch: Up to 90% for 1 rep (you can go a little less if you feel you need more recovery, but NO MORE than 90%)
2. CJ: Up to 85% for 1 rep (same approach as snatch)
3. Back Squat: Up to 90% for 1
Rest up, get whatever recovery you need, and get ready for the weekend.
Saturday, 11/7: Openers
Week 11, Day 6
1. Snatch: Up to your opener for next week
2. CJ: Up to your opener
3. Front Squat: Up to the weight you want to finish with in the CJ next week, and do it for 2 reps
Thursday, 11/5: Word Up
"Hey there pretty momma."
1. Snatch: 80% for 2 reps
2. CJ: up to 80%
3. Front Squat: go up to +5-10% of what you want to CJ next weekend, and do 1 set of 3 with that weight.
4. Any assistant work you want to keep up with (back, abs, chest, upper back, etc...)
Tuesday, 11/3: That's how I roll
Week 11, Day 2
1. Snatch Balance: Try to hit over 100%
2. Clean Pull: Just work up to a set at 105-110%
3. Pull Ups: 3x10
4. Back Ext: 3x10, use some weight, but keep it light to moderate
5. Abs: 3 sets
Monday, 11/2: Less than two weeks out...
Week 11, Day 1
1. Snatch: Up to a heavy single
2. CJ: Up to a heavy single
3. Front Squat: 105-110% of your max Clean
4. Dips: 3 sets
5. Weighted Abs: 3 sets
Saturday, 10/31: Happy Halloween!!
Week 10, Day 6
1. Snatch: 1 RM
2. CJ: 1 RM
3. Front Squat: 1 RM
Only three misses for each exercise, treat it like a competition!
Thursday, 10/29: Eh?
"Where did all the rainbows go?"
1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Snatch Pull: 3x3, go as heavy as you can
3. Pull Ups: 3x10
4. Box Jumps: 4x3
5. Back and Abs: 3 sets each
Wednesday, 10/28: Exercise easynot, nice
1. Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Clean: Up to a heavy single, -10% for 2x1
3. Front Squat: 4 sets of 2, working up to a max double
4. Press: 5 sets of 3
5. Ring Push Ups: 3x15
6. Abs: 3 sets
Tuesday, 10/27: Say whaaaaaaat?
1. Power Clean: 1 RM, -5% for 2x1, -10% for 2x1
2. Clean Pull: 3x3, go up as heavy as you can, but only do 3 working sets.
3. Pull Ups: 3x10
4. Bent Over Row: 3x5, use some heavy weight
5. Back Ext.: 3x10, use some weight
6. Box Jump: 4x3
Monday, 10/26: 3 weeks left!
Isn't she adorable?Week 10, Day 1
1. Sn. Balance: Up to a heavy single. Try to hit more than your PR snatch.
2. Snatch: 85% for 3 sets of 1
3. CJ: Up to a heavy single, then -5% for 2x1, -10% for 1
4. Back Squat: 4x2 ascending. Just find a good starting weight, then work your way up.
5. Hamstring Exercise: 3 sets
6. Ring Dips: 3 sets
Saturday, 10/24: Go Speed Go
Week 9, Day 6
1. Snatch: 1 RM
2. CJ: 1 RM
3. Front Squat: 1 RM
Only allow yourself 3 misses. Again, this doesn't mean you HAVE to miss 3 times, but if you are missing weights below your personal best, then back down.
Thursday, 10/22: It's peanut butter jelly time...
Week 9, Day 4
1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Snatch Pull: 3x3, go as heavy as you can keeping your speed up.
3. Chest to bar Pull Ups: 3 x 10
4. Box Jumps: 5x3
5. Back Ext: 3x10 w/ weight
6. Abs
Wednesday, 10/21: Quid pro quo
1. Snatch: 1 RM, -5% for 2x1, -10% for 2x1
2. Clean: Up to a heavy single, -10% for 2x1
3. Front Squat: 2 RM, -5% for 2, -10% for 2
4. Press: 3 sets of 3 reps
5. Push Ups: 3 sets of 10 reps
6. Weighted Sit Ups: 3 sets
Tuesday, 10/20: Knock knock...
Can anyone help me find out which one is Sage?
1. Power Clean: 1 RM, 2 sets of 1 @ -5%, 2 x 1 @ -10%
2. Clean Pull: 3 RM, -5% x 3, -10% x 3
3. Pull Ups: 3 x 10
4. Bent over Row: 3 x 5
5. Back Ext: 3 x 10 w/ weight
6. Box Jump: 4 x 3
Monday, 10/19: Competition Phase!!!
Week 9, Day 1: a little under 4 weeks out
1. Snatch: Up to 85 % for 3 sets of 1
2. Clean & Jerk: Up to a heavy single, -10% for 2 sets of 1 rep
3. Back Squat: 3 sets of 2 reps, go heavy.
4. Glute Ham: 3 sets of 10 reps
5. Press: 2 sets of 5 reps, 3 sets of 3 reps
6. Back/Abs: 3 sets of each, you choose the exercise.
Saturday, 10/16: Looks like he's saying "kiss me, kiss me"
1. Snatch: 80% for 3 singles
2. CJ: 80% for 3 singles
3. Back Squat: Go to 5 kg. over your best clean, and do for 2 sets of 2, working on speed out of the bottom.
Thursday, 10/15: I'm hot cuz I'm fly, you ain't cuz you not...
Week 8, Day 4
1. Muscle Clean: 3 sets of 5 with very light weight. Just work on your turnover speed.
2. Power Clean: 80% for 3 sets of 2 (that's 80% of your Power Clean, not your CJ)
3. Clean Pull from Ab. Knee: 100% for 3 sets of 3. If that feels too heavy, then take the weight down.
4. Weighted Pull Ups: 5 sets of 5 reps
5. RVHP: 3 sets of 10 reps, use weight if you can.
6. Abs: 3 sets
Wednesday, 10/14: Let'ss do thiss thing...
Shaka taa, shaka taa!!
1. Sn. Push Press + OHS: 3 sets of 2+1
2. Front Squat: 80% for 3, 90% for 3 sets of 2. These percentages are off your Clean and Jerk, NOT your front squat (at least for today). Work on speed out of the bottom position.
3. 1 Leg RDL, or hamstring exercise: 3 sets
4. Ring Dips: 4 sets of 10
5. Weighted Abs: 4 sets
Tuesday, 10/13: Everyone's watchin to see what you can do...
Week 8, Day 2
1. Snatch: 70% for 3 reps, 75% for 2 reps, 80% for 3 sets of 1 rep
2. Snatch High Pull: 4 sets of 3 reps @ around 80% of your best snatch. If you're only pulling it to your waist, then lower the weight.
3. Bent Over Row: 4 sets of 8 reps
4. Back Ext: 3 sets of 10 w/ weight
5. Ab Wheel: 3 sets
Monday, 10/12: You say potato
Week 8, Day 1
1. Back Squat: 3 sets of 3 with 80% of your 1RM.
2. Press: 4 sets of 5 reps
3. Glute Ham Raise: 3 sets of 10
4. Ring Push Ups: 3 sets of 15 reps
5. Weighted Abs: 3 sets
Saturday, 10/10: Look out man!
1. Snatch: Up to a Heavy Single
2. CJ: Up to a Heavy Single
3. Front Squat: Up to a Heavy Triple
You are alloted 3 misses per exercise. That doesn't mean you have to miss 3 times before moving on, but it does mean that if you miss 90% 3 times, you have to stop there.
Friday, 10/8: Rest Day
Get some good sleep and recovery time!
Everybody ready for tomorrow? Last heavy day before a rest week.
Thursday, 10/8: People know me...
Week 7, Day 4
1. 2 Position Snatch: 5 sets, try to work up to a heavier weight than you have thus far.
2. Snatch Deadlift: 3 sets of 3 reps, go heavy.
3. Snatch Pull from Above Knee: 3 sets of 5 reps
4. Strict Pull Ups: 5 sets
5. Back Ext: 3 sets of 10
6. Weighted Abs: 4 sets
Wednesday, 10/7: Say whaaa?
The technique, outfit, and spelling in this picture are all disturbing. Nobody cleans a bar with a reverse grip!Week 7, Day 3:
1. Snatch Balance: 2 sets of 3, 2 sets of 2, 2 sets of 1. Try to get up to a weight that's heavier than your best snatch (just for the singles though, unless you feel amazing).
2. Back Squat: 2 sets of 3, 2 sets of 2, 2 sets of 1. Take the weight up if you're feeling good, if not, keep the weight down and work on the speed out of the bottom position.
3. 1 Leg RDL, or hamstring exercise of your choice: 5 sets
4. Ring Push Ups: 4 sets of 10-15 reps
5. Weighted Abs: 4 sets
6. Rower Sprints: 100m x 5
Tuesday, 10/6: Can I get an amen Stifler?!
Week 7, Day 2:
1. 2 Position Power Clean: 5 sets, try to get up to a heavier weight than you've done thus far.
2. Clean Pull: 4 sets of 3 reps, go up as long as the speed is staying consistent.
3. Bent Over Row: 5 sets of 6 reps
4. Back Ext: 4 sets of 10, use weight
5. Ab Wheel: 4 sets of 5-10 reps, depending on how good you are at them.
Randomizer Option:
Power Snatch+OHS: 3 sets of (2+2)
20 min. of:
400m Run
15 Pull Ups
20 Push Ups
25 Sit Ups
Monday, 10/5: 7 Darts is too much
Week 7, Day 1: One more week until the rest week
1. Back Squat: 1x5, 1x4, 3x3. Keep the 5 and 4 at a lower, but somewhat challenging weight, then take the 3x3 as heavy as you can. Do no more than 3 working sets.
2. Push Press: 5 sets of 3 reps
3. Glute Ham Raise, or Hamstring Exercise: 4 sets of 8-10 reps
4. Incline Bench: 5 sets of 5 reps
5. Weighted Abs: 5 sets
Randomizer:
Back Squat: 5x5
21-15-9 of:
135 Clean
Rings Dips
*This workout is Elizabeth from Crossfit.com
Saturday, 10/3: Word Up
I think this dog just saw JP eat a meal, or watched Sage make an attempt at dancing.Week 6, Day 6:
1. Snatch: Up to a Heavy Single
2. C&J: Up to a Heavy Single
3. Front Squat: Up to a Heavy Triple
Kick some serious bootay today!
Randomizer Option:
Snatch: 5 sets of 2
3 rounds of:
500m Row
20 Sit Ups
15 Push Ups
10 Pull Ups
Thursday, 10/1: Twaining...
"Twaining, twue twaining is what bwings us togefah today."Week 6, Day 4
1. Snatch: 2 rounds of 3, 2, 1 in the snatch, then after the second wave hit one more single. You can control the weight with how you feel today, but a decent wave would have percentages around 75% for 3, 80% for 2, and 85% for 1. So it would look something like this: (75%x3, 80%x2, 85%x1)x2 rounds, 90-95%x1. If this sounds confusing, just ask what you need clarification on.
2. Snatch Pull: 4 sets of 3, try to go heavier than 100% if the speed is still up to snuff.
3. Weighted Pull Ups: 5 sets of 5 reps
4. Back Ext: 3 sets of 10 reps, use some weight
5. Weighted Abs: 5 sets
Randomizer Option:
Back Squat: 5 sets of 1
20 min. of:
400m Run
20 Sit Ups
15 Push Ups
10 Pull Ups
Wednesday, 9/30: Bow wow wow yippy yo yippy yeah...
This dog is following JP's dietary plan.Week 6, Day 3
1. Sn.PP+OHS: 3 sets of (2+1), 2 sets of (1+1)
2. Back Squat: Mon. Max x 2, +5-10% x 1, -10% of Mon. Max for 3 sets of 3 reps
3. 1 Leg RDL: 5 sets of 5 reps on each leg
4. Dips: 5 sets
5. Weighted Abs: 5 sets
6. Hill Sprints: 40m x 5
Tuesday, 9/29: Righteous!
"Totally."Week 6, Day 2:
1. 3 Position Power Clean: 5 sets, try to get up to a weight that's heavier than you did in the previous cycle.
2. Deadlift: 1x5, 1x4, 3x3, go up if you can
3. Clean Pull from Above Knee: 3 sets of 5 reps
4. Bent Over Row: 5 sets of 6, go up in weight.
5. Reverse Hyper: 5 sets of 8-10 reps
6. Abs: 3-5 sets
Randomizer Option:
Power Clean+Power Jerk: 4 sets of 2+2
21,18,...,6,3 of:
Wall Ball
Swings
Sit Ups
Monday, 9/28: Holla
"Hey, wanna hear the most annoying sound in the world? EEEHHHHHHHHH."Week 6, Day 1
1. Back Squat: 5 sets of 3 reps, working up to a 3RM. Choose your weights wisely and don't take 47 sets to get up to your max. Your first set should be around 80% of your max TRIPLE, not single. Then just go up from there.
2. Thrusters: 5 sets of 3 reps. Choose a weight and go up, but don't spend a lot of time with these. Treat them as if you were doing an assistance overhead exercise such as Push Press.
3. Glute Ham Raise, or Hamstring Exercise of your choice: 5 sets
4. Bench Press (except JP): 5 sets of 5 reps
5. Weighted Abs: 5 sets
Randomizer Option:
Front Squat: 5 sets of 5 reps
3 rounds of:
400m Run
10 Squats w/ 155
10 Swings w/ 2 pood
Saturday, 9/25: Hit it!
Week 5, Day 6
1. Snatch: Up to a heavy single
2. Clean & Jerk: Up to a heavy single
3. Front Squat: Up to a heavy triple
Randomizer:
Clean: 5 sets of 2 reps
12-9-6 reps of:
155 lb. Thruster
Pull Ups
(This workout comes from Crossfit Football)
Thursday, 9/24: Who you callin' psycho?!
"There's gonna be a showdown."Week 5, Day 4
1. 2 Position Snatch (Floor+Below Knee=2 reps): Go up to a heavy set, drop down 10%, go up 5%, then back up to the same or a heavier weight if you're feeling good. So, it looks like this; 2RM, -10% x 2, -5% x 2, 2RM
2. Snatch Deadlift: 3 sets of 3, go up as heavy as you can, but only 3 working sets.
3. Snatch Pull from Knee: 3 sets of 3 reps. Same thing, go heavy, but only 3 working sets
4. Weighted Abs: 5 sets
5. Back Ext.: 5 sets of 10 reps, use some weight if you can.
6. Muscle Ups: Just for fun and practice.
Randomizer:
Clean Pull+Clean: 5 sets of 3+1
500m Row
21 Push Ups
21 Pull Ups
400m Row
15 Dips
15 Chest to Bar Pull Ups
300m Row
9 Handstand Push Ups
9 Strict Pull Ups
Try to do the pull ups unbroken, so go to regular pull ups if you can't do anymore chest to bar or strict.
Wednesday, 9/23: Our pets HEADS ARE FALLING OFF!!
An answer Sage gave during one of her recent tests.Week 5, Day 3
1. Snatch Balance: 4 sets of 2 reps
2. Back Squat: Monday's Max x 2 reps, +5-10% for 1 rep, back down 10% off Mon. max for 3 sets of 3 reps
3. Hamstrings: 5 sets
4. Dips: 5 sets
5. Weighted Abs: 5 sets
6. Rower Sprints: 200m x 5, rest 1-2 minutes between each set
Randomizer: Day off
Tuesday, 9/22: Astird
I saw this picture on Crossfit Balboa's site and it cracked me up. Make sure you're eating right and spending plenty of time on recovery, it's just as important as training.Week 5, Day 2
1. Power Clean: Go Up to a Heavy Single, drop down 10%, then go up 5%, then back up to the heavy single you hit earlier So, it will look something like this; 1RM, -10% x 1, -5% x 1, 1RM.
2. Clean Pulls: 4 sets of 3, try to get up to at least 100% of your 1RM Clean, if you can go heavier and keep the speed and technique, then do it.
3. Box Jumps: 5 sets of 3
4. Bent Over Row: 5 sets of 6
5. Abs: 5 sets
Randomizer Option:
Power Snatch: 5 sets of 2 reps
"Helen"
400m Run
21 Swings w/ 1.5 pood
12 Pull Ups
The workout "Helen" comes from Crossfit.com
Monday, 9/21: A new cycle begins!
Week 5, Day 1: Start of the Power Cycle
1. Behind the Neck Rack Jerk: Up to a heavy set of 2, then -5% x 2 reps, -10% x 2 reps
2. Back Squat: Up to a 3RM, -5% x 3 reps, -10% x 3 reps
3. Hamstrings: 5 sets
4. Handstand Push Ups: 30 total reps
5. Weighted Abs: 5 sets
Randomizer Option:
Snatch Pull: 5 sets of 4
21-15-9 of:
Double Unders
Dips
Saturday, 9/19: Kick it!
This is an old picture of me from when I lifted as a super.Week 4, Day 6
1. Snatch: Go up to a heavy single, around 90% or so. If you feel incredible, you can go heavier, but be smart about it.
2. Clean & Jerk: Go up to a heavy single, around 90%.
3. Front Squat: 3 sets of 1, you choose your weight, and just get 3 working sets in.
Randomizer Option:
Front Squat: 5 sets of 5 reps
4 rounds of:
30 seconds of Burpees
30 seconds of Squats
30 seconds of Sit Ups
30 seconds of running
30 seconds of rest
Friday, 9/18: Rest Day
Use the day to recover. Sit in a pool, cold tub, anything that helps.Week 4, Day 5: Rest Day!
Randomizer:
Snatch: Up to a heavy single.
60-45-30-15 seconds of:
Burpee
Rower
V-Ups
Wall Ball
Do all 4 exercises for 60 sec, then 45, and so on.
Thursday, 9/17: I whant to whiiiiiin!
"Ju know Casey's program give me eagle powers."Week 4, Day 4
1. Power Clean + Jerk: 3 sets of 1 with your heaviest 3RM
2. Clean Pulls: 4 sets of 3 reps at 80% of your 1RM Clean
3. Bent Over Row: 5 sets of 8 reps
4. Reverse Hyper: 5 sets of 8 reps
5. Broad Jump: 5 sets of 3 reps
Randomizer Option:
Snatch Deadlift: 5 sets of 2 reps
3 Rounds of:
Row 500m
21 Burpees
Run 400m
This workout comes from Crossfit.com, it's a goodie.
Wednesday, 9/16: Ski-doosh
"I'm THEE big fat panda."Week 4, Day 3
1. Back Squat: 1 set of 3, 1 set of 2, 1 set of 1 rep. Control the weight as you see fit, but no more than those 3 sets.
2. Push Press: 4 sets of 3 reps
3. Glute Ham, or hamstring exercise of your choice: 5 sets
4. Push Ups: 5 sets of 10 reps
5. Abs: 5 sets
Randomizer: Off
Tuesday, 9/15: Watching you...
"Could it be...Satan?!"Week 4, Day 2
1. Snatch: 4 sets of 1 rep at your heaviest 3RM of this cycle.
2. Snatch Pull: 4 sets of 3 reps at 80% of your 1RM in the snatch.
3. Pull Ups: 30 reps
4. Box Jumps: 5 sets of 3 reps
5. Abs: 5 sets
Randomizer Option:
Power Clean+Push Press: 5 sets of 2+2
10, 9,...,2,1 of:
Dips
1,2,...9,10 of:
Pull Ups
Do both together, so 10 dips, 1 pull up, 9 dips, 2 pull ups, and so on...
Monday, 9/14: The Dude Abides
"Obviously, you are not a golfer."Week 4, Day 1: This is the beginning of a REST week. More than likely, you'll probably feel terrible this week, but then you'll be ready to go next week for the Power/Strength Cycle. If you don't feel terrible, then great, but still take advantage of the rest.
1. Sn. Push Press + OHS: 4 sets of 2+1 reps. Only 4 working sets.
2. Back Squat: 3 sets of 3 reps at -10% of your 5RM. Work on control and speed with these sets.
3. 1 Leg RDL: 5 sets of 5 reps
4. Press: 5 sets of 3
5. Dips: 25 total reps, get them any way you like.
6. Abs: 5 sets of your choice
Randomizer Option:
Deadlift: 5 sets of 1
3 Rounds of:
500m Row
15 KB Swings
7 Clapping Push Ups
There's a pretty awesome manly man in this video, can you guys spot him?
Thursday, 9/10: Alright stop, collaborate and listen...
"I just wanna hang out. NO BIG DEAL!!!"I'm going to be out of town for a wedding, so just in case I can't get to a computer, I'm putting down Thursday and Saturdays workouts. As before, Friday is a rest day.
Week 3, Day 4 (Thursday)
1. Muscle Clean: 4 sets of 5 reps. Keep light and work on speed
2. Power Clean from Above Knee: 3 RM, -5% for 3 reps, -10% for 3 reps. A total of 3 working sets.
3. Clean Pulls: 4 sets of 3 reps. Choose a good starting weight and either stay there or go up each set.
4. Weighted Pull Ups: 5 sets of 5 reps
5. Back Ext.: 5 sets of 8 reps, use weight if possible.
6. Box Jumps: 5 sets of 5 reps
Week 3, Day 6 (Saturday)
1. Snatch: Up to a Heavy Single
2. Clean and Jerk: Up to a Heavy Single
3. Front Squat: Up to a Heavy Triple
Good luck with the workouts playas.
Wednesday, 9/9: Here we are in Augusta
"Yeah Casey says after 12 weeks I'll receive total consciousness. So I've got that going for me, which is nice."Week 3, Day 3
1. Push Jerk from Behind Neck: 3RM, or 10-12 reps total
2. Back Squat: Up to Monday's Max for 1 set of 3, add 5-10% for 1 set of 2, then go -10% of Monday's Max for 3 sets of 5
3. Glute Ham or Hamstring Exercise of your choice: 5 sets
4. Bench Press: 5 sets of 5 reps (Don't do these JP)
5. Clapping Push Up: 5 sets of 8 reps. Alternate these w/ Bench
6. Abs: 5 sets
7. Rower Sprints: 200m for 5
Randomizer: Day off
Tuesday, 9/8: Mock...YEAH!..Ing...YEAH!...
That's a lovely snatch you have. Olympic lifter?Week 3, Day 2
1. Muscle Snatch: 5 sets of 5 reps. Use as a warm up, and practice turnover speed.
2. Snatch from Above Knee: 3 RM, -5% for 3 reps, -10% for 3 reps. Only a total of 3 working sets.
3. Snatch Deadlift: 3 sets of 5 reps, find a good starting weight and then go up AHAP. Same as snatch though, only 3 working sets.
4. Snatch Pull From Above Knee (aka Sn. RDL+Pull from Knee): 3 sets of 5 reps
5. Bent Over Row: 5 sets of 5 reps
6. Back Ext: 5 sets of 15 reps, no weight
7. Weighted Abs: 5 sets
I had a discussion on Sunday evening in regards to the Sn. RDL+Sn. Pull. What I basically mean is a Snatch Pull from above the knee. The reason I said RDL first is due to the high number of people I've seen go down too quickly and compensate by pushing their knees forward too soon. This causes the bar to pull the lifter forward, resulting in a jump forward, or a finish forward, or a swing (kind of like a KB swing, which is NOT what we want). The most effective way to do this exercise is to go down controlled while staying flat footed, and then explode up.
Randomizer Option:
Snatch Pull+Snatch: 5 sets of 3+1
50 Squats with 95#
50 Push Ups
50 Pull Ups
50 V-Ups
That should be a kick in the pants.
Monday, 9/7: Oh herro!
"As rong as you train hard and smart, making gains are...inevitabre."Week 3, Day 1: Last week before a rest week
1. Snatch Push Press+OHS: 4 sets of 2+2
2. Back Squat: Up to 5 RM, -5% x 5 reps, -10% x 5 reps, or do a total of 3 working sets, but no more than that.
3. Glute Ham Raise or a Hamstring Exercise of your choice: 5 sets of 7
4. Hand Stand Push Ups: 5 sets
5. Dips: 5 sets of 5-8 reps
6. Abs: Your choice for 5 sets
7. Hill Sprints or Sled Pull: 60m x 5
Randomizer Option:
Back Squat: 5 sets of 3
800m Run
21 Ring Dips
21 Pull Ups
400m Run
15 Ring Dips
15 Pull Ups
200m Run
9 Ring Dips
9 Pull Ups
Saturday, 9/5: Squirrel!
Week 2, Day 6
Snatch: As Heavy As Possible for a single
C&J: As Heavy As Possible for a single
Front Squat: AHAP for 1 set of 3 reps
Good luck!
Friday, 9/4: I ain't been right ever since
I think these guys were watching Sage try to low bar back squat.Week 2, Day 5
OFF! Get ready for manana.
Randomizer: Go play a sport of your choice.
Tomorrow should be fun.
Thursday, 9/3: Twiddle-ee-dee, twiddle-ee-dum...
Sage was recently treated to a day at the local beauty spa where she received a pedicure, mustache waxing, and a face massage. Doesn't she look beautiful?Week 2, Day 4
1. Muscle Clean: 5 sets of 5 reps, keep weight light, work on turnover speed.
2. 2 Position Power Clean (Floor+Below Knee=1 set): Work up to Max set, -5% for 1 set, -10% for 1 set
3. Deadlift: Work up to 5RM, -5% x 5 reps, -10% x 5 reps
4. Box Jump: 3x5, alternate with the sets of Deadlift
5. RDL+Shrug: 4 sets of 5+5 reps.
6. Weighted Pull Ups: 5 sets of 5 reps
7. Knees to elbows: 5 sets of 15-20 reps
Should be a fun one today! For the box jumps, choose a height that's close to your standing vertical (not your highest box jump), and try to get as high as possible on each one.
Randomizer Option:
Snatch: 3 sets of 3 reps
Elizabeth (from Crossfit.com): 21-15-9 of: 135# Clean, Ring Dips
Wednesday, 9/2: Get crunk
Only Pisarenko can make wearing a speedo seem like a good idea.
Week 2, Day 3
1. Behind the neck Split Jerk: 4 sets of 3 reps
2. Back Squat: Work Up to Monday's max for a set of 3, then add 5-10% for a set of 2, then back down 10% of Monday's max for 3 sets of 5.
3. Glute Ham: 5 sets of 5
4. Handstand practice: just get in 3-5 good freestanding handstand holds.
5. Dips: 5 sets of 5-8 reps, then hold at top for 10 seconds.
Randomizer Option: Day off
Tuesday, 9/1: Loo Loo Loo, I've got some apples
Week 2, Day 2
1. Muscle Snatch: 4 sets of 5 reps. Keep weight light, just work on bar path and turnover speed.
2. 2 Position Snatch (Floor+Below Knee=1 set): Max for 1 set, -5% x 1 set, -10% x 1 set
3. Snatch Pulls: 4 sets of 3 reps. If you can keep the speed up, then go heavy and hard.
4. Bent Over Rows: 5 sets of 5 reps
5. Chest to Bar Pull Ups: 5 sets of 8-10 reps
6. Turkish Get Ups: 5 sets of 3 on each side
7. Back (Hip) Ext.: 5 sets of 8 reps, use weight if possible.
8. Foam Roll & Stretch (this should be there anyway, but now you HAVE to do it.)
Now that you have somewhat of a measuring stick for max attempts, try to lift more weight in each exercise than the previous week (as long as you're feeling good, don't kill yourself to get a new max). So, for the 5 RM Back Squat for example, try to get a heavier weight than you did last week. Don't get frustrated if you don't make a record each time, just keep pushing yourself.
For today, make sure that during the pulls you are maintaining proper form and technique. If either start to break down, lower the weight. If you want to do weighted chest to bar pull ups, go for it.
Randomizer Option:
Power Clean+Front Squat+Push Press: 3 sets of 3+3+3, any variation
10 rounds of:
5 Pull Ups
10 Push Ups
15 BW Squats
(Cindy)
Monday, 8/31: Week duex
Week 2, Day 1
1. Snatch Push Press + OHS: 4 sets of 1 + 3
2. Back Squat: 5RM, -5% x 5 reps, -10% x 5 reps
3. Split Squat or Lunge w/ weight overhead: 5 sets of 5 reps
4. Press: 5 sets of 5 reps
5. Clapping Push Ups: 40-50000, however many you feel like.
6. L-Sits: 5 sets of 30-45 seconds
7. 60m Hill Sprints x 5, or Sled Pull 60m x 5 (not both)
How's everybody feeling from last week? Things should start to feel a lot lighter by the end of this week (if they aren't already).
Randomizer Option:
Deadlift: 5 sets of 5 reps
3 Rounds of:
250m Row
15 Thrusters
10 Knees to Elbows
Saturday, 8/29: O-lifter Smash!
(This is what I expect all the males on the program to look like in twelve weeks)Week 1, Day 6
Snatch: Work up to 1 set of 1 Rep, As Heavy As Possible
Clean and Jerk: Work up to 1 set of 1 Rep, As Heavy As Possible
Front Squat: Work up to 1 set of 3, As Heavy As Possible
I know it's worded a little funny, but I basically mean work up to a max single in the Snatch, CJ, and for a max triple in the Front Squat. Don't just choose a weight and go straight to it, take as many warm up attempts as you need, but be smart about it, don't wear yourself out. For the Front Squat triple, if you're unsure about a good number to go for, try to hit your best Clean weight (or a little more) for a set of 3. If you don't hit a personal best, no need to fret, there will be plenty of opportunities in the near future. Just go as heavy as you can, and whether you hit 50% of your best, or 105% of your best, it doesn't matter, just as long as you are doing it with intensity.
Randomizer Option: Day off
Friday, 8/28: Rest Day
Week 1, Day 5
Rest Day!
Randomizer Option:
Bench Press: 5 sets of 3
10,9,...2,1 of:
.75 of BW Clean
Pull Ups
The MetCon is a Crossfit Football workout, just in case you were wondering.
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