Amateur

Clean Warm Up 2x Through (5 Deadlift + 5 Stiff Leg Deadlift + 5 Hang Muscle Clean + 5 Push Press + 5 Back Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Power Clean 5×3 (add 2.5 lb to last workout)

Collegiate

Clean Pull 1x3 100%, 1x3 105%, 3x3 107.5%

Close Grip Bench 5RM, 1x Max Reps @ 80%.

Conditioning

Part A 4 SETS Bottom Up Kettlebell Press - 10, alternate sides each round Parallel Bar Dips - 10

Part B 4 SETS Chest Elevated Push Ups - MAX One Arm Dumbbell Row - 10 right and 10 left - Go heavy!

2017 05 25

Thursday, 5.25.17

By: Carl Case 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Squat workout.

Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Back Squat 1x4 70%, 4x4 80% Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.

Power Clean 1x4 70%, 1x4 75%, 2x4 80%

Conditioning

21. 15. 9 Russian Kettlebell Swings Ring Rows

2017 05 24

Tuesday, 5.23.17

By: Carl Case 0

Amateur

Snatch Warm Up 2x Through (5 Snatch GripDeadlift + 5 Stiff Leg Snatch Grip Deadlift + 5 Hang Muscle Snatch + 5 Snatch Grip Push Press+ 5 Overhead Squat +5 Good Mornings) Start with bar for set one, then add weight on set 2.

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Front Squat 1x4 70%, 4x3 80% Since most of you don't have a 1RM use 75% of your 1RM as a starting place. For instance if I have a 400lb Back Squat I would used 300lbs as the number I base my percentages off of. This is just a starting place, I am not looking for these sets to be a grind. We can adjust the numbers up throughout the cycle.

Snatch Pull 1x4 @100%, 1x4 @100% +10lbs, 2x4 @100% +20lbs, I want the first set done at your final weight of the power snatch from yesterday. Second set add 10 pounds and final two sets get 20 pounds added.

Conditioning

4 Rounds Single Arm Dumbbell Complex (Right) - Power Snatch + Thruster - 6 Single Arm Dumbbell Complex (Left) - Power Snatch + Thruster - 6 Dumbbell Supported Dead Bugs Feet Only- 12

2017 05 22

Saturday 5.27.17

By: Carl Case 0

A. Snatch Pull + Snatch – (70% x 1+1, 75% x 1+1, 80% x 1+1)3 B. Clean & Jerk - 2+1 or 1+2 (double your weaker lift) – (70%, 75%, 80%)3 C. Back Squat (max rep set not to failure) – 70%x6, 75%x4, 80%x3, 70% x max reps D. Box Jump – 3x5

2017 05 22

Thursday 5.25.17

By: Carl Case 0

A. Clean – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 B. Clean Deadlift on Riser – 90%x3x5 (set risers to 1/2"-4" - based on height and mobility) C. Parallel Front Squat + Front Squat – 65% x 3+2 x 4 D. 2-Leg Bound – 3x6 http://youtu.be/rcAsx7YofW0

2017 05 22

Wednesday 5.24.17

By: Carl Case 0

A. Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 1+1+1 x 5 B. Power Clean + Jerk Dip + Power Jerk (% of PC) – 70% x 1+2+1 x 5 C. Push Press (weight by feel - no grinding) – 4x5 (This is from the front :)

2017 05 22

Tuesday 5.23.17

By: Carl Case 0

A. Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 B. Drop to Split (weight by feel – full split length/depth, solid landing) – 3x4 http://www.catalystathletics.com/exercise/417/Drop-To-Split/ C. Back Squat – 60%x10, 65%x8, 70%x6 D. Back Squat Jump (% of Back Squat) – 20% x3x3

2017 05 22

Monday 5.22.17

By: Carl Case 0

Start of our new Oly Program - *8 week cycle leading up to our competition on July 15 at Lift Lab!

This will be 5 days a week of programming

A. Block Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 (this is of your 1rm snatch) B. Snatch Deadlift on Riser – 90%x3x3 (this is of your 1rm snatch) C. Overhead Squat (Weight by feel – Stable, full depth reps) – 3x5 D. Snatch Push Press (weight by feel – no grinding) – 5x4 (Meaning no press out, I want a full lock out right away)

2017 05 22

Monday, 5.22.17

By: Carl Case 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Back Squat 1x4 70%, 4x4 80%

Power Snatch 1 RM, 1x4 70%, 1x4 75%

Conditioning

Every 90 seconds for 6 rounds Perform 3 Burpees, then proceed to accumulate as many calories as possible on the Rower

2017 05 22

Friday, 5.19.17

By: Carl Case 0

Part A

BOX JUMPS - 30 @ 24"/30" STRICT PULL UPS - 20 DEFICIT PUSH UPS - 30 You can break this up into any amount of sets and reps you want. The whole goal is just to keep moving and warm up the body and CNS.

Part B

DEADLIFT - 3x5 @ 65% of your most recent 1 rep max Think about getting explosive off the floor and locking the weight, then bringing it down with a 3 count; really taking advantage of the eccentric load to stretch that posterior chain. Keep the rest down to 3 minutes.

Part C

Every Minute on the Minute for 10 rounds Push Up Start - 15yards

2017 05 18

CrossFit South Bend

Author: Carl Case

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Part A

Part B

Part C

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

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