CrossFit South Bend

Weightlifting Programming 5/14/18-5/20/18

Monday – 5/14/18 • Back Squat - 65% x 10 (reps) x 3 • Hang snatch (mid-thigh) - 65% x 3 x 5 • Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3 • Overhead Squat - 65% x 3 x 5 Tuesday – 5/15/18 • Jerk behind the neck - 70% x 3 x 5 o 1 Sec Pause in the Split • Push Press - 75% x 5 x 4 • Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups Wednesday – 5/16/18 • Back Squat - 75% x 5 (reps) x 5 • Hang Clean (mid-thigh) - 65% x 3 x 5 • Halting Clean Deadlift - 80% (of clean) x 3 x 3 • SLDL - 60% (of back squat) x 5 x 3 Thursday – 5/17/18 • Power Snatch - 65% x 3 x 4 • Power Clean - 65% x 3 x 4 • Power Jerk - 65% x 3 x 4 • Snatch High-Pull - 70% x 3 x 3 3 sets; no rest: 600 m row 15 DB push press Friday – 5/18/18 Rest Day Saturday – 5/19/18 • Back Squat - 80% x 3 (reps) x 8 • Snatch - 70% x 3 x 2, 75% x 2 x 3 • Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3 Sunday – 5/20/18 Rest Day

2018 05 15

Weightlifting Programming 4/30/18-5/6/18

By: Raleigh Heth 0

DELOAD! RESPECT THE DELOAD!

Monday – 4/30/18

Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
Power Cleans
- 8 x 1 @ 80%
Clean Pulls
- 5 x 3 @ 80% of Clean
Shoulders
- Arnold Press 6 x 10
Abs and Back
- Dumbbell RDL’s 4 x 10

Tuesday – 5/1/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
- Snatch
  - 8x1 @ 75%
- Back Squat
  - 3 x 8-12 Reps (R 2-3)
- Chest
  - Incline DB Bench Press 4 x 8-12
  - Close Grip BB Bench Press 4 x 8-12
- Bi’s
  - Barbell Reverse Curls 5 x10

Wednesday – 5/2/18

- Clean 8 x 1 @ 75-80%
- Snatch Pulls
  - 5 x 3 @ 80%
- Back
  - Bent Over Rows 4 x 8-12
  - DB “Lawnmower” Rows 4 x 8-12
- Tri’s
  - Standing Tricep Extensions 4 x 10

Thursday – 5/3/18

Warm-Up: Long Technical Warm-up
Clean and Jerk
- (1+2) x 8 @ 70%
1 ¼ Front Squats
- 5 x 3 @ Moderate-Heavy
5 Sets
- 5 HEAVY single arm PP + Overhead walk (each arm)

Friday – 5/4/18

Rest day

Saturday – 5/5/18

GYM CLOSED!

Sunday – 5/6/18

Rest day

2018 04 30

Weightlifting Programming 4/23/18-4/29/18

By: Raleigh Heth 0

Monday – 4/23/18

Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
Power Cleans
- 4 x 2 @ 82.5-87.5%
Clean Pulls
- 5 x 3 @ 100-105% of Clean
Shoulders
- Arnold Press 6 x 10
Abs and Back
- Dumbbell RDL’s 4 x 10

Tuesday – 4/24/18

Rest Day

Wednesday – 4/25/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch
- 4 x 2 @ 82.5-87.5%
Back Squat
- 5 x Max (8-12 Reps) (R 3-5)
  - Leave 1 rep in the tank
Chest
- Incline DB Bench Press 6 x 8-12
- Close Grip BB Bench Press 6 x 8-12

Bi’s
- Barbell Reverse Curls 5 x10

Thursday – 4/26/18

Clean 4 x 2 @ 82.5-87.5%
Snatch Pulls
- 5 x 3 @ 105-110%
Back
- Bent Over Rows 5 x 8-12
- DB “Lawnmower” Rows 4 x 8-12
Tri’s
- Standing Tricep Extensions 5 x 10

Friday – 4/27/18

Rest day

Saturday – 4/28/18

Warm-Up: Long Technical Warm-up
Clean and Jerk
- (1+2) 4 x 2 @ 82.5-87.5%
1 ¼ Front Squats
- 5 x 3 @ Moderate-Heavy
5 Sets
- 5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/29/18

Rest day

2018 04 23

Weightlifting Programming 4/16/18-4/22/18

By: Raleigh Heth 0

Monday – 4/16/18

Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
Power Cleans
- 7 x 2 @ 80-85%
Clean Pulls
- 5 x 3 @ 100-105% of Clean
Shoulders
- Arnold Press 6 x 10
Abs and Back
- Dumbbell RDL’s 4 x 10

Tuesday – 4/17/18

Rest Day

Wednesday – 4/18/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch
- 7 x 2 @ 80-85%
Back Squat
- 5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
Chest
- Incline DB Bench Press 6 x 8-12
- Close Grip BB Bench Press 5 x 8-12

Bi’s
- Barbell Reverse Curls 5 x10

Thursday – 4/19/18

Clean 7 x 2 @ 80-85%
Snatch Pulls
- 5 x 3 @ 105-110%
Back
- Bent Over Rows 4 x 8-12
- DB “Lawnmower” Rows 4 x 8-12
Tri’s
- Standing Tricep Extensions 5 x 10

Friday – 4/20/18

Rest day

Saturday – 4/21/18

Warm-Up: Long Technical Warm-up
Clean and Jerk
- (1+2) 7 x 2 @ 80-85%
1 ¼ Front Squats
- 5 x 3 @ Moderate-Heavy
3 Sets
- Bear Crawl + KB Push

Sunday – 4/22/18

Rest day

2018 04 16

Weightlifting Programming 4/9/18-4/15/18

By: Raleigh Heth 0

All right, everyone! We're entering phase 2 of the Olympic + Hypertrophy cycle. You'll notice that we once again have 10x2 on all of our olympic movements with the weight slightly higher than it was during the first wave of the cycle. The hypertrophy ranges have stayed the same, but the number of sets has decreased back to the original amount. Monday – 4/9/18

Warm-Up: GHD Back Extensions, Broad Jumps, Box Jumps
Power Cleans
- 10 x 2 @ 77.5-82.5%
Clean Pulls
- 5 x 3 @ 100-105% of Clean
Shoulders
- Filly Press 5 x 10
Abs and Back
- Dumbbell RDL’s 3-4 x 10

Tuesday – 4/10/18

Rest Day

Wednesday – 4/11/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch
- 10 x 2 @ 77.5-82.5%
Back Squat
- 5 x Max (8-12 Reps) (R 3-5)Leave 3 reps in the tank
Chest
- Incline DB Bench Press 6 x 8-12
- Close Grip BB Bench Press 4 x 8-12

Bi’s
- Barbell Reverse Curls 5 x10

Thursday – 4/12/18

Clean 10 x 2 @ 77.5-82.5%
Snatch Pulls
- 5 x 3 @ 105-110%
Back
- Bent Over Rows 4 x 8-12
- DB “Lawnmower” Rows 3 x 8-12
Tri’s
- Standing Tricep Extensions 5 x 10

Friday – 4/13/18

Rest day

Saturday – 4/14/18

Warm-Up: Long Technical Warm-up
Clean and Jerk
- (1+2) 10 x 2 @ 77.5-82.5%
1 ¼ Front Squats
- 5 x 3 @ Moderate-Heavy
5×5
- HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/15/18

Rest day

2018 04 09

Weightlifting Programming 4/2/18-4/8/18

By: Raleigh Heth 0

Monday 4/2/18 Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up Snatch Heavy Double Back Squat 5 x Max (8-12 Reps) (R 3-5) Chest Incline DB Bench Press 6 x 8-12 Close Grip BB Bench Press 6 x 8-12 Bis Barbell Reverse Curls 6 x10 Tuesday 4/3/18 Rest Day Wednesday 4/4/18 Warm-Up: Elbow Planks, Glute Bridges, GHD Back extensions/RDL’s Power Cleans Heavy Double Clean Pulls 5 x 3 Shoulders Arnold Press 7 x 10 Abs and Back Dumbbell RDL’s 4x12 Thursday 4/5/18 Cleans - Heavy Double 1 ¼ Front Squats 5 x 3 Back Bent Over Rows 5 x 8-12 DB “Lawnmower” Rows 5 x 8-12 Tri’s Standing Tricep Extensions 6 x 10 Friday 4/6/18 Rest Day Saturday 4/7/18 Warm-Up: Long Technical Warm-up Clean and Jerk (1+2) Heavy Snatch Pulls 5 x 3 ME Incline push-ups (30+ reps) Bear Crawl + Sandbag Pull Through Sunday 4/8/18 Rest Day

2018 04 05

Weightlifting Programming 3/26/18-4/1/18

By: Raleigh Heth 0

Monday – 3/26/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch 4 x 2 @ 80-85%
Back Squat 5 x Max (8-12 Reps) (R 3-5)
- Leave 1 rep in the tank
Chest 75-100Incline
- DB Bench Press 6 x 8-12
- Close Grip BB Bench Press 6 x 8-12
Bi’s 50-75
- Barbell Reverse Curls 5 x10

Tuesday – 3/27/18

Rest Day

Wednesday – 3/28/18

Power Cleans 4 x 2 @ 80-85%
Clean Pulls 5 x 3
Shoulders 50-75
- Arnold Press 5 x 10
Abs and Back
- Dumbbell RDL’s 3-4 x 10

Thursday – 3/29/18

Clean 4 x 2 @ 80-85%
1 ¼ Front Squats 5 x 3
Back 75-100 Reps
- Bent Over Rows 5 x 8-12
- DB “Lawnmower” Rows 4 x 8-12
Tri’s 50-75 Reps
- Standing Tricep Extensions 5 x 10

Friday – 3/30/18 Rest day Saturday – 3/31/18

Warm-Up: Long Technical Warm-up
Clean and Jerk (1+2) 4 x 2 @ 80-85%
Snatch Pulls 5 x 3
5×5
- HEAVY single arm PP + Overhead walk (each arm)

Sunday – 4/1/18 Rest day

2018 03 27

3/19/18-3/25/18

By: Raleigh Heth 0

Monday – 3/19/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch 7 x 2 @ 77.5-82.5%
Back Squat 5 x Max (8-12 Reps) (R 3-5)
- Leave 2 reps in the tank

Chest 75-100
- Incline DB Bench Press 6 x 8-12
- Close Grip BB Bench Press 5 x 8-12

Bi’s 50-75
- Barbell Reverse Curls 5 x10

Tuesday – 3/20/18

Rest Day

Wednesday – 3/21/18

Power Cleans 7 x 2 @ 77.5-82.5%
Clean Pulls 5 x 3
Shoulders 50-75Philly Press 6 x 10
Abs and BackDumbbell RDL’s 3-4 x 10

Thursday – 3/22/18

Clean 7 x 2 @ 77.5-82.5%
1 ¼ Front Squats 5 x 3
Back 75-100 RepsBent Over Rows 4 x 8-12 DB “Lawnmower” Rows 4 x 8-12
Tri’s 50-75 RepsStanding Tricep Extensions 5 x 10

Friday – 3/23/18 Rest day Saturday – 3/24/18

Warm-Up: Long Technical Warm-up
Clean and Jerk (1+2) x 7 @ 77.5-82.5%
Snatch Pulls 5 x 3
5 Rounds
- Max Incline Push-ups (30+)
- Bear Crawl + KB Push

Sunday – 3/25/18 Rest day

2018 03 19

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

By: Raleigh Heth 0

Monday – 3/12/18

Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch 10 x 2 @ 75-80%
Back Squat 5 x Max (8-12 Reps) (R 3-5) Leave 3 reps in the tank
Chest 75-100 Incline DB Bench Press 6 x 8-12 Close Grip BB Bench Press 4 x 8-12
Bi’s 50-75 Barbell Reverse Curls 5 x10

Tuesday – 3/13/18

Rest Day

Wednesday – 3/14/18

Power Cleans 10 x 2 @ 75-80%
Clean Pulls 5 x 3
Shoulders 50-75 Philly Press 5 x 10
Abs and Back Dumbbell RDL’s 3-4 x 10

Thursday – 3/15/18

Clean 10 x 2 @ 75-80%
1 ¼ Front Squats 5 x 3
Back 75-100 Reps Bent Over Rows 4 x 8-12 DB “Lawnmower” Rows 3 x 8-12
Tri’s 50-75 Reps Standing Tricep Extensions 5 x 10

Friday – 3/16/18 Rest day Saturday – 3/17/18

Warm-Up: Long Technical Warm-up
Clean and Jerk (1+2) 10 x 2 @ 75-80%
Snatch Pulls 5 x 3
5x5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 3/18/18 Rest day

2018 03 12

Weightlifting Programming 3/5/18-3/11/18

By: Raleigh Heth 0

Don't worry about it. We're doing testers this week. Somethings will be fun mess-around lifts, some will not. Just come on in and see!

2018 03 04

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Author: Raleigh Heth

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

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