CrossFit South Bend

Weightlifting Programming 12/17/18-12/23/18

By: Raleigh Heth 0

Monday - 12/17/18

Snatch
- HS
- 90%x1x2
Clean & Jerk
- HS
- 90%x1x2
Front Squat
- HS
- 90%x1x2
Clean Pull
- 105%x2x3

Tuesday - 12/18/18

Dip Snatch
- HS
- 90%x1x2
Power Clean + Power Jerk
- (1+1)RM
- 90% x (1+1) x 2
Snatch Pull
- 100%x2x3

Wednesday - 12/19/18

Muscle Snatch + Tall Snatch
- 5 x (3+3)
Tall Jerk (from shoulders)
- 5x3
Muscle Clean + Tall Clean
- 5 x (3+3)

Thursday - 12/20/18

Snatch
- HS
- 90%x1
Clean & Jerk
- HS
- 90%x1
Back Squat
- HS
- 90%x2
Clean Pull
- 100%x2x3

Friday - 12/21/18

Rest Day

Saturday - 12/22/18

Snatch
- 80%x2
- 85%x2
- 90%x2
- 95%x2
Clean & Jerk
- 80% x (2+1)
- 85% x (2+1)
- 90% x (2+1)
- 95% x (2+1)
Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x2
- 92%x2
Snatch Pull
- 110%x2
- 115%x2
- 120%x2x2

Sunday - 12/23/18

Rest Day

2018 12 20

Weightlifting Programming 12/10/18-12/16/18

By: Raleigh Heth 0

Monday - 12/10/18

Snatch - HS
- 90%x1
- 95%x1
- 90%x1
Clean & Jerk
- HS
- 90%x1
- 95%x1
- 90%x1
Front Squat
- HS
- 90%x1
- 95%x1
- 90%x1
Snatch Pull
- 120%x2x4

Tuesday - 12/11/18

Dip Snatch
- HS
- 90%x1
- 95%x1
- 90%x1
Power Clean + Power Jerk
- (1+1)RM
- 90% x (1+1)
- 95% x (1+1)
- 90% x (1+1)
Clean Pull
- 110%x2x4

Wednesday - 12/12/18

Snatch Long Pull + Tall Snatch [Light and Snappy!]
- 5 x (3+3)
Tall Jerk (from shoulders) [Light and Snappy!]
- 5x3
Clean Long Pull + Tall Clean [Light and Snappy!]
- 5 x (3+3)

Thursday - 12/13/18

Snatch
- 70% @ 5 x 1
Clean & Jerk
- 70% @ 5 x 1
Back Squat
- 70% @ 5 x 2
Clean Pull
- (110% x 2) x 4

Friday - 12/14/18

Rest Day

Saturday - 12/15/18 Due to most of us being at the competition, it will be open gym today.

Snatch
- 80%x2
- 85%x2,
- 90%x2,
- 93%x2
Clean & Jerk
- 80% x (2+1)
- 85% x (2+1)
- 90% x (2+1)
- 93% x (2+1)
Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x2
- 90%x2
Snatch Pull
- 110%x2
- 115%x2
- 120%x2x2

Sunday - 12/16/18

Rest Day

2018 12 10

Weightlifting Programming 12/3/18-12/9/18

By: Raleigh Heth 0

Monday - 12/3/18

Snatch
- HS
- 90%x1
- 95%x1
- 90%x1
Clean & Jerk
- HS
- 90%x1
- 95%x1
- 90%x1
Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x1x3
Snatch Pull
- 115%x2x4

Tuesday - 12/4/18

Dip Snatch
- HS
- 90%x1
- 95%x1
- 90%x1
Power Clean + Power Jerk
- (1+1)RM
- 90% x (1+1)
- 95% x (1+1)
- 90% x (1+1)
Clean Pull
- 105%x2
- (110%x2) x2
- 105%x2

Wednesday - 12/5/18

Muscle Snatch + Tall Snatch
- 5 x (3+3)
Tall Jerk (from shoulders)
- 5x3
Muscle Clean + Tall Clean
- 5 x (3+3)

Thursday - 12/6/18

Snatch
- 70%x1
- 75%x1
- 80%x1
- 85%x1
- 90%x1
- 95%x1
Clean & Jerk
- 70%x1
- 75%x1
- 80%x1
- 85%x1
- 90%x1
- 95%x1
Back Squat
- 70%x1
- 80%x1
- 85%x1
- 90%x1
- 95%x1
- (80%x3)x2
Snatch Pull
- 110%x2
- (115%x2)x2
- 110%x2

Friday - 12/7/18

Rest Day

Saturday - 12/8/18

Snatch
- 80%x2
- 85%x2
- (90%x2)x2
- 90%x2
Clean & Jerk
- 80% x (2+1)
- 85% x (2+1)
- 90% x (2+1) x 2
- 90% x (2+1)
Front Squat
- 70%x2
- 80%x2
- 85%x2
- 90%x1
- 95%x1
- 85%x2
- 90%x1
- 95%x1
Clean Pull
- 100%x2
- 105%x2
- (110%x2)x3

Sunday - 12/9/18

Rest Day

2018 12 03

Weightlifting Programming 11/26/18-12/2/18

By: Raleigh Heth 0

Monday - 11/26/18

Snatch
- 70%x1,
- 75%x1,
- 80%x1x3
Clean & Jerk
- 70%x1,
- 75%x1,
- 80%x1x3
Front Squat
- 70%x2,
- 75%x2,
- 80%x2x3
Snatch Pull
- 100%x2x3

Tuesday - 11/27/18

Dip Snatch
- 70%x1x5
Power Clean + Power Jerk -
- 70% x (1+1) x 5
Clean Pull
- 100%x2x3

Wednesday - 11/28/18

Snatch Push Press + OHS
- (5+1)RM x 50% (of snatch) x 4
Pause Front Squat
- 5 x 50%
- 5 x 55%
- 5 x 60%
Jumping Quarter Squat
- 50%x5x3 (% of back squat)

Thursday - 11/29/18

Snatch
- 70%x1
- 75%x1
- 80%x1
- 85%x1x3
Clean & Jerk
- 70%x1
- 75%x1
- 80%x1
- 85%x1x3
Back Squat
- 70%x1
- 80%x1
- 85%x1
- 70%x3x2
Snatch Pull
- 100%x2x3

Friday - 11/30/18

Rest Day

Saturday - 12/1/18

Snatch
- 70%x2
- 75%x2
- 80%x2x2
Clean & Jerk
- 70%x2
- 75%x2
- 80%x2x2
Front Squat
- (75%x2, 80%x1, 85%x1) x 2
Clean Pull
- 100%x2x3

Sunday - 12/2/18

Rest Day

2018 11 26

Weightlifting Programming 11/19/18-11/25/18

By: Raleigh Heth 0

Monday - 11/19/18

Power Jerk + Jerk
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Back Squat
- 3RM
- 95%x3
- 90%x3
Weighted Lunge
- 3x5/leg
Back Squat Jump
- 20%x3x3 (% of back squat)

Tuesday - 11/20/18

Snatch Pull + Snatch
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Snatch Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Snatch
- 3x3
SLDL
- 3x4

Wednesday - 11/21/18

Snatch Balance + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Pause Back Squat
- 3RM
- 95%x3
- 90%x3
Jumping Quarter Squat
- 50%x3x3 (% of Back Squat)
Press
- 3RM
- 95%x3
- 90%x3

Thursday - 11/22/18

Clean Pull + Hang Clean (knee)
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Clean
- 3x3
Good Morning
- 3x4

Friday - 11/23/18

Rest Day

Saturday - 11/24/18

Snatch + Snatch Balance
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean + Power Jerk + Jerk
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Front Squat
- 2RM; 95%x2, 90%x2
SLDL
- 3x4

Sunday - 11/25/18

Rest Day

2018 11 18

Weightlifting Programming 11/12/18-11/18/18

By: Raleigh Heth 0

Monday - 11/12/18

Power Jerk + Jerk
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Back Squat
- 3RM
- 95%x3
- 90%x3
Weighted Lunge
- 3x5/leg
Back Squat Jump
- 20%x3x3 (% of back squat)

Tuesday - 11/13/18

Snatch Pull + Snatch
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Snatch Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Snatch
- 3x3
SLDL
- 3x4

Wednesday - 11/14/18

Snatch Balance + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Pause Back Squat
- 3RM
- 95%x3
- 90%x3
Jumping Quarter Squat
- 50%x3x3 (% of Back Squat)
Press
- 3RM
- 95%x3
- 90%x3

Thursday - 11/15/18

Clean Pull + Hang Clean (knee)
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Clean
- 3x3
Good Morning
- 3x4

Friday - 11/16/18

Rest Day

Saturday - 11/17/18

Snatch + Snatch Balance
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean + Power Jerk + Jerk
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Front Squat
- 2RM
- 95%x2
- 90%x2
SLDL
- 3x4

Sunday - 11/18/18

Rest Day

2018 11 12

Weightlifting Programming 11/5/18-11/11/18

By: Raleigh Heth 0

Monday - 11/5/18

Power Jerk + Jerk
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Back Squat
- 3RM
- 95%x3
- 90%x3
Weighted Lunge
- 3x5/leg
Back Squat Jump
- 20%x3x3 (% of back squat)

Tuesday - 11/6/18

Snatch Pull + Snatch
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Snatch Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Snatch
- 3x3
SLDL
- 3x4

Wednesday - 11/7/18

Snatch Balance + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Pause Back Squat
- 3RM
- 95%x3
- 90%x3
Jumping Quarter Squat
- 50%x3x3 (% of Back Squat)
Press
- 3RM
- 95%x3
- 90%x3

Thursday - 11/8/18

Clean Pull + Hang Clean (knee)
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean Pull on Riser
- 3RM
- 95%x3
- 90%x3
Muscle Clean
- 3x3
Good Morning
- 3x4

Friday - 11/9/18

Rest Day

Saturday - 11/10/18

Snatch + Snatch Balance
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Clean + Power Jerk + Jerk
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Front Squat
- 2RM
- 95%x2
- 90%x2
SLDL
- 3x4

Sunday - Day 35

Rest Day

2018 11 04

Weightlifting Programming 10/29/18-11/4/18

By: Raleigh Heth 0

Monday - 10/29/18

Power Jerk + Jerk
- 70% x (1+1) x 5
Back Squat
- 70%x3x3
Lunge
- 3x5/leg (no weight)
Back Squat Jump
- 20%x3x3

Tuesday - 10/30/18

Snatch Pull + Snatch
- 70% x (1+1) x 5
Snatch Pull on Riser
- 80%x3x3
Muscle Snatch
- 3x3

Wednesday - 10/31/18

Snatch Balance + OHS
- 70% x (1+1) x 5
Pause Back Squat
- 65%x3x3
Jumping Quarter Squat
- 40%x3x3

Thursday - 11/1/18

Clean Pull + Hang Clean (knee)
- 70% x (1+1) x 5
Clean Pull on Riser
- 80%x3x3
Muscle Clean
- 3x3

Friday - 11/2/18

Rest Day

Saturday - 11/3/18

Snatch + Snatch Balance
- 70% x (1+1) x 5
Clean + Power Jerk + Jerk
- 70% x (1+1+1) x 4
Front Squat
- 70%x2
- 75%x2
- 80%x2x2

Sunday - Day 28

Rest Day

2018 10 28

Weightlifting Programming 10/22/18-10/28/18

By: Raleigh Heth 0

Monday - 10/22/18

Push Press + Pause Jerk
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Back Squat
- 5RM
- 95%x5
- 90%x5
Weighted Lunge
- 3x5/leg
Back Squat Jump
- 20%x5x3 (% of back squat)

Tuesday - 10/23/18

Snatch High-Pull + Power Snatch + Hang Snatch (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Snatch Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Snatch
- 3x5
Straight-Leg Deadlift
- 3x5

Wednesday - 10/24/18

Snatch Push Press + OHS
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Pause Back Squat
- 5RM
- 95%x5
- 90%x5
Jumping Quarter Squat
- 50%x5x3 (% of back squat)
Press
- 5RM; 95%x5, 90%x5

Thursday - 10/25/18

Clean High-Pull - Power Clean + Hang Clean (knee)
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Clean Deadlift (upper thigh)
- 5RM
- 95%x5
- 90%x5
Muscle Clean
- 3x5
Good Morning
- 3x5

Friday - 10/26/18

Rest Day

Saturday - 10/27/18

Segment Snatch (knee) + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk
- (1+3+1)RM
- 95% x (1+3+1)
- 90% x (1+3+1)
Front Squat
- 3RM
- 95%x3
- 90%x3
Straight-Leg Deadlift
- 3x5

Sunday - 10/28/18

Rest Day

2018 10 22

10/15/18-10/21/18

By: Raleigh Heth 0

Monday - 10/15/18

Push Press + Pause Jerk
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Back Squat
- 5RM
- 95%x5
- 90%x5
Weighted Lunge
- 3x5/leg
Back Squat Jump
- 20%x5x3 (% of back squat)

Tuesday - 10/16/18

Snatch High-Pull + Power Snatch + Hang Snatch
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Snatch Deadlift
- 5RM
- 95%x5
- 90%x5
Muscle Snatch
- 3x5
SLDL
- 3x5

Wednesday - 10/17/18

Snatch Push Press + OHS
- (5+1)RM
- 95% x (5+1)
- 90% x (5+1)
Pause Back Squat
- 5RM
- 95%x5
- 90%x5
Jumping Quarter Squat
- 50%x5x3 (% of back squat)
Press
- 5RM
- 95%x5
- 90%x5

Thursday - 10/18/18

Clean High-Pull - Power Clean + Hang Clean
- (1+1+1)RM
- 95% x (1+1+1)
- 90% x (1+1+1)
Halting Clean Deadlift
- 5RM
- 95%x5
- 90%x5
Muscle Clean
- 3x5
Good Morning
- 3x5

Friday - 10/19/18

Rest Day

Saturday - 10/20/18

Segment Snatch (knee) + OHS
- (1+1)RM
- 95% x (1+1)
- 90% x (1+1)
Segment Clean (knee) + Jerk Drive + Jerk
- (1+3+1)RM
- 95% x (1+3+1)
- 90% x (1+3+1)
Front Squat
- 3RM
- 95%x3
- 90%x3
SLDL
- 3x5

Sunday - 10/21/18

Rest Day

2018 10 15

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