Advanced Week 4, Day 2
A. Power Clean - 80% x 2 x 5
B. Power Jerk + Jerk - 80% x 2+1 x 4
C. Goodmorning - 3 x 10
D1. Single Arm DB Press - 5 x 6 e/s
D2. Supine Tricep Extension - 5 x 10
Advanced Week 4, Day 1
A. Snatch - 80% x 3 x 4
B. Snatch Pull - 100% x 3 x 5
C. Snatch Balance - 80% x 2 x 4
D. Back Squat - 85% x 3 x 5
Advanced Week 3, Day 3
A. Clean & Jerk - 80% x 2+1 x 4
B. Clean Pull - 100% x 3 x 5
C. Front Squat - 80% x 2 x 5
D1. Jerk Drive - 5 x 3
D2. Bulgarian Split Squat - 5 x 6 e/s
Advanced Week 3, Day 2
A. Power Clean - 75% x 3 x 5
B. Behind Neck Power Jerk + Power Jerk + Jerk - 75% x 1+1+1 x 4
C. Goodmorning - 3 x 10
D1. Single Arm DB Press - 5 x 6 e/s
D2. Supine Tricep Extension - 5 x 10
Advanced Week 3, Day 1
A. Snatch - 80% x 2 x 5
B. Snatch Pull - 90% x 3 x 5
C. Snatch Grip Push Press + OHS - 80% x 3+3 x 4
D. Back Squat - 80% x 3 x 6
Advanced Week 2, Day 4
A. Muscle Snatch + Power Snatch - 5 x 1+2 - Build
B. Snatch Balance - 75% x 3 x 4
C1. Single Arm DB Press - 5 x 8 e/s
C2. Chin Up - 5 x 10
Advanced Week 2, Day 3
A. Clean & Jerk - 75% x 2+1 x 4
B. Clean Pull - 95% x 3 x 5
C. Front Squat - 75% x 5 x 4
D1. Jerk Drive - 5 x 3
D2. Bulgarian Split Squat - 5 x 6 e/s
Advanced Week 2, Day 2
A. Power Clean - 70% x 3 x 5
B. Behind Neck Power Jerk + Power Jerk- 75% x 2+1 x 4
C. Goodmorning - 4 x 6
D1. Single Arm DB Press - 5 x 6 e/s
D2. Supine Tricep Extension - 5 x 10
Advanced Week 2, Day 1
A. Snatch - 75% x 3 x 5
B. Snatch High Pull - 85% x 5 x 5
C. Snatch Grip Push Press + OHS - 75% x 3+3 x 4
D. Back Squat - 75% x 5 x 5
Write here...
Read MoreAdvanced Week 1, Day 4
A. Muscle Snatch + Power Snatch - 5 x 3+2 - Build
B. Snatch Balance - 70% x 3 x 4
C1. Single Arm DB Press - 5 x 8 e/s
C2. Chin Up - 5 x 10
Read MoreAdvanced Week 1, Day 3
A. Clean & Jerk - 70% x 2+1 x 4
B. Clean Pull - 90% x 3 x 5
C. Front Squat - 75% x 3 x 4
Read MoreAdvanced Week 1, Day 2
A. Power Clean - 65% x 5 x 4
B. Jerk - 70% x 3 x 3, 75% x 2 x 3
C. Goodmorning - 4 x 6
D1. Weighted Plank - 3 x 60 seconds
D2. Bent Row - 3 x 10
Advanced Week 1, Day 1
It's time to start a new cycle! Congrats to everyone who saw some awesome improvements in their lifts and some major PRs. This will be a very classic cycle where we primarily do full lifts throughout. The goal will be to improve speed and technique through repetition. You can expect stronger legs and more confidence going heavy in the snatch and clean & jerk. Because of the repetition, you may notice some achy joints. Make sure and take proper care of your body throughout the cycle. Good luck everyone!
A. Snatch - 70% x 3 x 2, 75% x 2 x 4
B. Snatch High Pull - 80% x 5 x 5
C. Snatch Grip Push Press - 70% x 5 x 4
D. Back Squat - 65% x 8 x 4
Transition week, Day 4
A. Power Snatch + OHS - 70% x 2+2 x 4
B. Power Jerk + Split Jerk - 75% x 2+1 x 4
C. Good morning - 4 x 8
Read MoreTransition week day 3
A. Clean + Jerk - 75% x 2+2 x 4
B. Clean Pull - 90% x 5 x 4
C. Front Squat - 75% x 2 x 6
Read MoreTransition Week, Day 2
A. Power Clean + Hang Clean - Work up to 70-80% for 2+1
B. Power Jerk - 70% x 3 x 4
C. Reverse Barbell Lunge - 4 x 5 e/s
Congrats to everyone on their PRs during this last cycle! We saw a ton of huge PRs in the snatch and clean and jerk. This next cycle is going to focus primarily on the front squat and overhead strength. This week will be a transition week before we begin a new 8 week cycle. This is also a great time to do a bit of CrossFit or take some time off to rest any nagging aches and pains that developed.
A. Power Snatch + Snatch - Work up to 70-75% for 2+1 and then do 3 drop down sets @ 3-5kg less
B. Snatch RDL into Jump - 85% x 3 x 5
C. Push Press - 70% x 4 x 6
D. Back Squat - 65% x 5 x 4
Advanced Week 8, Day 2
A. Snatch - 75% x 1 x 4
B. Clean & Jerk - 75% x 1 x 3
C. Back Squat - 70% x 2 x 3
Final Week of the Cycle! We will be tapering you down for a great max out session this Saturday. We hope you all had some nice extra recovery over the holiday weekend. Make sure you spend extra time on mobility and rolling out tight muscles.
Advanced Week 8, Day 1
A. Snatch - 80% x 1 x 4
B. Clean & Jerk - 80% x 1 x 3
C. Front Squat - 75% x 2 x 4