CrossFit South Bend

Monday – 7/30/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • (20%x5)x3 (% of back squat)

Tuesday – 7/31/18

• 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
  • 3×5
• SLDL
  • 3×5

Wednesday – 8/1/18

• 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%x5)x3 (% of back squat)
• Press
  • 5RM
  • 95%x5
  • 90%x5

Thursday – 8/2/18

• 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
  • 3×5
• Good Morning
  • 3×5

Friday – 8/3/18

• Rest Day

Saturday – 8/4/18

• 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
  • 3×5

Sunday – 8/5/18

• Rest Day

Monday – 7/23/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • (20%x5)x3 (% of back squat)

Tuesday – 7/24/18

• 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
  • 3×5
• SLDL
  • 3×5

Wednesday – 7/25/18

• 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%x5)x3 (% of back squat)
• Press
  • 5RM
  • 95%x5
  • 90%x5

Thursday – 7/26/18

• 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
  • 3×5
• Good Morning
  • 3×5

Friday – 7/27/18

• Rest Day

Saturday – 7/28/18

• 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
  • 3×5

Sunday – 7/29/18

• Rest Day

Monday – 7/16/18

• Push Press + Pause Jerk
  • (5+1)RM
  • 95% x (5+1)
  • 90% x (5+1)
• Back Squat
  • 5RM
  • 95%x5
  • 90%x5
• Weighted Lunge
  • 3×5/leg
• Back Squat Jump
  • (20%x5)x3 (% of back squat)

Tuesday – 7/17/18

• 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
  • 3×5
• SLDL
  • 3×5

Wednesday – 7/18/18

• 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%x5)x3 (% of back squat)
• Press
  • 5RM
  • 95%x5
  • 90%x5

Thursday – 7/19/18

• 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
• Clean Long Pull
  • 3×5
• Good Morning
  • 3×5

7/20/18

• Rest Day

Saturday – 7/21/18

• 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
  • 3×5

Sunday – 7/22/18

• Rest Day

Monday – 7/2/18

• Snatch
  • 50% x 3
  • (60% x 2) x 2
  • (65% x 2) x 2
  • 70% x 2
• Power Clean
  • (60% x 2) x 2
  • (70% x 2) x 3
• Jerk
  • (65% x 3) x 2
  • (70% x 3) x 2
• Squat jump
  • 4 x 3
  • Unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. 

Tuesday – 7/3/18

• Mid-Hang Power Snatch
  • (60% x 2) x 5
• Pull-ups
  • 40 total
    • Preferably Strict; Use bands if necessary

Wednesday – 7/4/18

• Push Press
  • Text Max
• High-Hang Snatch
  • (50% x 2) x 5
• Power Clean & Jerk
  • (60% x 1) x 5
• Squat Jump
  • 3 x 3

Thursday – 7/5/18

• Power Snatch
  • (60% x 1) x 5
• Power Clean & Power Jerk
  • (60% x 1) x 5

Friday – 7/6/18

• Rest Day

Saturday – Day 27

• Back Squat
  • Test Max
• Snatch
  • Heavy Single
• Clean & Jerk
  • Heavy Single
•  Don’t expect PRs on the snatch and CJ today. If your heavy single is less than 85%, get some additional singles in between 75-80% afterward.

Sunday – Day 28

• Rest Day

Monday – 6/25/18

• Back Squat
  • (73% x 10) x 3
• Block/Hang Snatch
  • (70% x 3) x 2
  • 75% x 3
  • (80% x 2) x 2
• Snatch Pull on Riser
  • (95% [of Snatch] x 3) x 4
• Heaving Snatch Balance + Overhead Squat
  • (70% [of OHS] x 1+2 )x 2
  • (75% x 1+1) x 2 

Tuesday – 6/26/18

• Jerk
  • (70% x 3) x 2
  • 75% x 3
  • (80% x 2) x 2
• Push Press
  • 80% x 4
  • (85%x 3) x 3
• Snatch High-Pull
  • (75% [of Snatch] x 5) x 2
  • (80% x 5) x 2
• 5 Rounds; 40 Seconds Work / 20 Seconds Rest
  • 15 KB swings
  • 15 push-ups

Wednesday – 6/27/18

• Back Squat
  • (83% x 5) x 5
• Block/Hang Clean
  • (70% x 3) x 2
  • 75% x 3
  • (80% x 2) x 2
• Clean Pull on Riser
  • (95% [of Clean] x 3) x 4
• Straight Leg Deadlift
  • 65% [of Back Squat] x 5
  • (70% x 5) x 2

Thursday – 6/28/18

• Power Snatch
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 2
• Power Clean + Power Jerk
  • 65% (of Power Clean) x 3
  • (70% x 3) x 2
  • 75% x 2
• Snatch High-Pull
  • 75% (of Snatch) x 3
  • (80% x 3) x 2
• 4 Rounds; No Rest
  • 5 (1 pull-up + 1 hanging leg raise)
  • 10 Shoulder-to-Shoulder Sandbag Push Press

Friday – 6/29/18

• Rest Day

Saturday – 6/30/18

• Back Squat
  • (88% x 3) x 8
• Snatch
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2
• Clean & Jerk
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2

Sunday – 7/1/18

• Rest Day

Monday – 6/18/18

• Back Squat
  • (70% x 10) x 3
• Block/Hang Snatch (knee)
  • (70% x 3) x 2
  • (75% x 3) x 3
• Snatch Pull on 2″ Riser
  • (90% [of Snatch] x 3) x 2
  • (95% x 3) x 2
• Heaving Snatch Balance + Overhead Squat
  • (65% [of OHS] x 1+2) x 2
  • (70% x 1+2) x 2

Tuesday – 6/19/18

• Jerk
  • (70% x 3) x 2
  • (75% x 3) x 3
• Push Press
  • (80% x 4) x 3
  • 85% x 3
• Snatch High-Pull
  • (75% [of snatch] x 5) x 4
• 5 Rounds; No Rest:
  • 90 sec jump rope
  • 12 KB snatch/arm

Wednesday – 6/20/18

• Back Squat
  • (80% x 5) x 5
• Block/Hang Clean (knee)
  • (70% x 3) x 2
  • (75% x 3) x 3
• Clean Pull on 2″ Riser
  • (90% [of clean] x 3) x 2
  • (95% x 3) x 2
• Straight Leg Deadlift
  • (65% [of BS] x 5) x 3

Thursday – 6/21/18

• Power Snatch
  • (65% x 3) x 2
  • (70% x 3) x 2
• Power Clean + Power Jerk
  • (65% [of PC] x 3) x 2
  • (70% x 3) x 2
• Snatch High-Pull
  • (75% x 3) x 3
• 4 Sets; No Rest:
  • 15 DB chainsaw rows/arm
  • 10 DB push press

Friday – 6/22/18

• Rest Day

Saturday – 6/23/18

• Back Squat
  • (85% x 3) x 8
• Snatch
  • (75% x 3) x 3
  • (80% x 2) x 2
• Clean & Jerk
  • (75% x 3) x 3
  • (80% x 2) x 2
• 3 Sets; No Rest:
  • 1/2 Mile Assault Bike – 30 sec easy/30 sec sprint
  • 10 Landmine Twists/Side

Sunday – 6/24/18

• Rest Day

Monday – 6/11/18

• Back Squat
  • (65% x 10) x 3
• Block/Hang Snatch (knee)
  • (70% x 3) x 5
• Snatch Pull on 2″ Riser
  • (90% [of snatch] x 3) x 4
• Heaving Snatch Balance + Overhead Squat
  • (65% [of OHS] x 1 +2) x 4

Tuesday – 6/12/18

• Jerk
  • (70% x 3) x 5
• Push Press
  • (75% x 5) x 2
  • (80% x 4) x 2
• Snatch High-Pull
  • (70% x 5) x 2
  • (75% x 5) x 2
• 4 Sets; No Rest:
  • 400 m row
  • 10 1-arm KB clean + press/arm

Wednesday – 6/13/18

• Back Squat
  • (75% x 5) x 5
• Block/Hang Clean (knee)
  • (70% x 3) x 5
• Clean Pull on 2″ Riser
  • (90% [of clean] x 3) x 4
• SLDL
  • (60% [of back squat] x 5) x 3

Thursday – 6/14/18

• Power Snatch
  • (65% x 3) x 4
• Power Clean + Power Jerk
  • (65% [of PC] x 3) x 4
• Snatch High-Pull
  • (80% [of snatch] x 3) x 2
  • 85% x 3
• 5 Sets; No Rest:
  • 8 pull-ups (Use bands if necessary)
  • 8 ring push-ups

Friday – 6/15/18

• Rest Day

Saturday – 6/16/18

• Back Squat
  • (80% x 3) 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
• 4 Sets; No Rest:
  • 2 min jump rope
  • 20 KB swings
• Raleigh and Laura will be PR’ing on marriage!

Sunday – 6/17/18

• Rest Day

Monday – 6/4/18

• Snatch
  • (60% x 2) x 5
• Clean & Jerk
  • (60% x 1) x 5
• Back squat
  • (50% x 2) x 3 (focus on acceleration up)

This will be a very light and easy week in preparation for max back squat testing on Saturday.

Tuesday – 6/5/18

• Power Snatch
  • (60% x 1) x 4
  • (70% x 1) x 3
• Power Clean & Power Jerk
  • (60% x 1) x 4
  • (70% x 1) x 3
• Squat jump
  • 3 x 3
• 3 sets; no rest:
  • 10 DB row/arm
  • 10 1-arm DB bench press/arm

Wednesday – 6/6/18

• Snatch
  • (60% x 1) x 5
• Clean & Jerk
  • (60% x 1) x 5
• Back Squat
  • (40% x 2) x 3
• Squat jump
  • 3 x 3

Thursday – 6/7/18

• Hang Power Snatch
  • (60% x 1) x 5
• Hang Power Clean & Power Jerk
  • (60% x 1) x 5
• Box Jump
  • 3 x 3
• 3 sets; no rest:
  • 15 pull-ups (Strict; use bands if necessary)
  • 10 1-arm KB press/arm

Friday – 6/8/18

• Rest Day

Saturday – 6/9/18

• Back Squat
  • Test max
• Snatch
  • Heavy Single
• Clean & Jerk
  • Heavy Single

Don’t expect snatch and clean & jerk PRs today. Do what you can, and if you don’t break 80%, throw in a few more singles between 70-80%.

Sunday – 6/10/18

• Rest Day

Monday – 5/28/18

• Back Squat
  • (72.5% x 10) x 3
• Block/Hang) snatch (mid-thigh)
  • (70% x 3) x 5
• Halting Snatch Deadlift (hip)
  • (85% x 3) x 3
• Overhead Squat
  • (70% x 3) x 5

Tuesday – 5/29/18

• Jerk behind the neck –
  • (75% x 3) x 3
  • (80% x 3) x 2
• Push Press
  • 75% x 5
  • (80% x 5) x 2
  • 85% x 5
• Jerk Dip Squat
  • (85% [of jerk] x 5) x 3
• 7 mins
  • 5 1-arm KB swing/arm
  • 5 1-arm KB clean & push press/arm
  • 5 1-arm KB snatch/arm

Wednesday – 5/30/18

• Back Squat
  • (83% x 5) x 5 (Move up in weight on last set if no fails)
• Block/Hang clean (mid-thigh)
  • (70% x 3) x 5
• Halting Clean Deadlift (upper thigh)
  • (85% x 3) x 3
• Straight Leg Deadlift
  • 65% [of back squat] x 5
  • (70% x 5) x 3

Thursday – 5/31/18

• Power Snatch
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Power Clean
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Power Jerk
  • 65% x 3
  • (70% x 3) x 2
  • 75% x 3
• Snatch High-Pull
  • (75% [of snatch] x 5) x 3
• 5 Rounds
  • 2-4-6
    • Strict Supinated Pull Ups (use bands if necessary
    • Dips (Scale with Bench Dips)
  • This will be 60 total reps. 12 reps per round x 5 rounds.

Friday – 6/1/18

• Rest Day

Saturday – 6/2/18

• Snatch
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2
• Clean & Jerk
  • 75% x 3
  • 80% x 3
  • 85% x 2
  • (80% x 2) x 2
• Back Squat
  • (87.5% x 3) x 8
• Snatch High-Pull
  • (75% [of snatch] x 3) x 3

Sunday – 6/3/18

• Rest Day

Monday – 5/21/18

• Back Squat
  • 70% x 10 (reps) x 3
•  Block/Hang Snatch (mid-thigh)
  • 65% x 3 x 2
  • 70% x 3 x 3
• Halting Snatch Deadlift (hip)
  • 80% (of snatch) x 3
  • 85% x 3 x 2
• Overhead Squat
  • 65% x 3 x 2
  • 70% x 3 x 3

Tuesday – 5/22/18

• Jerk behind the neck
  • 75% x 3 (reps) x 5
•  Push Press
  • 75% x 5 x 2
  • 80% x 5 x 2
•  Jerk Dip Squat
  • 85% (of jerk) x 5 x 3
•  4 sets; no rest:
  • 10 pull-ups
  • 15 KB swings

Wednesday – 5/23/18

• Back Squat
  • 80% x 5 x 5
•  Block/Hang Clean (mid-thigh)
  • 65% x 3 x 2
  • 70% x 3 x 3
•  Halting Clean Deadlift (upper thigh)
  • 80% (of clean) x 3
  • 85% x 3 x 2
•  Straight Leg DL
  • 65% (of back squat) x 5 x 3

Thursday – 5/24/18

• Power Snatch
  • 65% x 3 x 2
  • 70% x 3 x 2
• Power Clean
  • 65% x 3 x 2
  • 70% x 3 x 2
• Power Jerk
  • 65% x 3 x 2
  • 70% x 3 x 2
• Snatch High-Pull
  • 70% (of snatch) x 3 x 2
  • 75% x 3
• 4 sets; no rest:
  • 10 1-arm KB push press/side
  • 200 rope jumps (or 2 min max)

Friday – 5/25/18

• Rest Day

Saturday – 5/26/18

• Back Squat
  • 85% x 3 x 8
•  Snatch
  • 75% x 3 x 3
  • 80% x 2 x 2
•  Clean & Jerk
  • 75% x 3 x 2
  • 80% x 2 x 2
•  Snatch High-Pull
  • 70% (of snatch) x 3
  • 75% x 3 x 2

Sunday – 5/27/18

• Rest Day