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
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