CrossFit South Bend

Wednesday 6.15.16 —CLEAN DAY 

HERE IT IS… NEW OLY CYCLE

A1. Barbell Standing High Pull

3×12-15 @ 31×2 (Rest 60s)

A2. Dumbell Pullovers

3×12-15 @ 3201 (Rest 60s)

B1. Close Grip Bench

3×8-12 @ 31×1 (Rest 30s)

B2. Front Rack Step Ups

3×16-24 Alternating legs (Rest 30s)

B3. V Ups

3x30s  (Rest 30s)

C. Every 2 minutes for 12 minutes

1  lift off to knee (pause one second)

+3 lat pullbacks

+1 clean High pull

D. Every 2 minutes for 12 minutes

Tall clean x 2 (3 second pause at bottom)

A. Finish any testers you have missed. 🙂

***If you have finished all testers then move to find these 1Reps***

***You may choose which one or all depending on your time left in class***

B. 15-20 mins to Find One Rep Clean

C. 15-20 mins to Find One Rep Jerk          (pulled from the rack)

D. 15-20 mins to Find One Rep Overhead Squat

Congrats to Adam on a Double PR last week !

A.

15 minutes to establish Close Grip Bench Press 1rm @ 30X1

B.

15 minutes to establish strict seated behind the neck press 1rm

Note: This doesn’t have to be an all out aggressive attempt, stop at something that feels smooth

C.

15 minutes to establish a seated dumbbell strict press x 6 @ 30X1 tempo

Notes:

Neutral grip, again, This doesn’t have to be an all out aggressive attempt, stop at something that feels smooth

D.

20 minutes to find a pretty Deadlift 1rm

A.

15 Minutes to establish Front Squat @ 30×0 tempo

B.

15 minutes to find weighted Dip 1rm @ 3101 tempo

15 minutes to find weighted Pull Up 1rm @ 30X1 tempo

Note:

If you cannot perform a weighted dip, perform max unbroken seated dips at a 3101 tempo

If you cannot perform a weighted pull up 1rm, find a heavy 5 with a bent over barbell row at 30X1 tempo

C.

15 minutes to find Strict Press 1rm

A.

15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo

rest 10 minutes

then hit max reps at 85% of your 1rm @ a strict 30×0 Tempo, if you break tempo, terminate the set.

B.

1 attempt at max unbroken push ups at 30X1 tempo

1 attempt at max unbroken pull ups at 30X1 tempo

Note:

If you cannot perform max push ups, perform a max set that is pretty at an incline

If you cannot perform a max set of pull ups, perform lat pull down at a 30×1 tempo for a heavy 3

C.

15 minutes to find Heavy set of 8 for each leg in the Split Squat @ strict 3010 tempo

rest 60-90 seconds between legs to ensure you feel recovered enough to perform the opposite leg

D.

1x Max effort Sorenson test (GHD Hold)

Note:

You get 1 warning if your back positions falters, the second warning is a termination of set

E.

1x Max Effort Side Bridge Left, 1x Max effort side bridge right

rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite leg

Max out day! Today’s the day!

Find a 1RM snatch.

Find a 1RM C&J.

Kick ass.

The end.

A.  Snatch – 1 snatch every 1:30 x 8 rounds @ 80% of 1RM snatch

B.  Back squat – 5×3@85% of 1RM

C.  Teams of 2 alternating every 10 reps – OH KB/DB walking lunge x 100yds (increase weight from 5/18)

It’s max out week! This is week 6 of the cycle, and Saturday you’ll be finding a heavy single/1 RM!

A. 3-position C&J – 5×1 – increase 5-10# from 5/16

B.  Front squat – 5×3@85% of 1RM FS

C.  3 times through — :30 max reps barbell roll outs, 1:00 rest, :30 max reps hang power cleans @70% of 1RM C&J, 1:00 rest. Try to maintain number of reps from 5/16!

A.  Snatch from 4-6″ blocks – 5×2 – increase 5-10# from 5/14

B.  OHS – 5×3@85% of 1RM OHS

C.  Alternate the following two movements: 3×8 (each leg) split squats (DB in front rack), 3×5 challenging box jumps. Increase weight and height from 5/14.

A.  Clean and jerk – 1 C&J every 1:30 x 8 rounds – increase 5-10# from 5/11

B.  Back squat – 5×3@80% of 1RM BS

C.  4 rounds of: 1:00 OH DB hold, 10 front squats w/ DB, 1:30 rest between rounds