CrossFit South Bend

A.  3-position snatch – 5×1 – increase 5-10# from 5/9

B.  Front squat – 5×3@80% of 1RM FS

C.  16min EMOM: odd=6DL @50% of 1RM DL, even=8 strict hanging leg raises

A.  C&J from 4-6″ blocks – 5×2, increase 5-10# from 5/7

B.  OHS – 5×3@80% of 1RM OHS

C.  Rotating tabata: 1) KB swings (Russian, 70/55#), 2) parallette shoot throughs, 3) push press at 65% of 1RM jerk

A.  Snatch – 1 snatch every 1:30 x 8 rounds @75% of 1RM snatch

B.  Back squat – 5×3@75% of 1RM BS

C.  Teams of 2 alternating every 10 reps: OH KB/DB walking lunge for 100yds (increase weight from 5/4)

A.  3-position C&J (one from floor, one from above knee, one from hip) – 5×1 – increase 5-10# from 5/2

B.  Front squat – 5×3@75% of 1RM FS

C.  3x through the following – :30 max reps barbell roll outs, 1:00 rest, :30 max reps hang power cleans @65% of 1RM C&J, 1:00 rest — the weight is heavier, but try to match the number of max reps per round from 5/2

The CFSB 7 year Anniversary party is tonight at Outpost Sports at 5PM! There will be food (potluck style), beer (ca$h bar), and volleyball! Come out and make friends! 🙂

A.  Snatch from 4-6″ blocks – 5×2 – increase 5-10# from 4/30

B.  OHS – 5×3@75% of 1RM OHS

C.  Alternate the following movements: 3×8 (each leg) split squat (DBs in front rack), 3×5 challenging box jumps. Increase the weight and BJ height from 4/30)

A.  Clean and jerk – 1 clean and jerk every 1:30 x 8 rounds – increase by 5-10# from 4/27

B.  Back squat – 5×3@70% of 1RM BS

C.  4 rounds of :45 OH DB hold, 10 front squats with DB, 1:30 rest between rounds

A.  Snatch – 3-position snatch (one snatch from floor, one snatch from above the knee, one snatch from the hip) – 5×1 – increase 5-10# from 4/25

B.  Front squat – 5×3@70% of 1RM FS

C.  14min EMOM – 0dd=5DL @ 50% of 1RM DL, even=7 strict hanging knee raises

**This week should look familiar! It’s the second round of the linear progression. If you missed week 1 and don’t have a number to go off of, you’re starting at 65% of the snatch and FS. Be smart with the 5-10# increase. Only increase by 10# if your max lift is >200#. The lifts will be getting heavier, the conditioning will be getting harder, and you guys will be getting stronger. Yay!

May 12th is the 2-year anniversary of CFSB Weightlifting! I am so proud of this crew, and that goes beyond all of the awesome PRs you all have been hitting lately. You are all great athletes, but you’re also some of the coolest, most encouraging, and truly incredible people that I’ve had the pleasure to get to know. Today is my last day of coaching at CFSB, and I want you guys to know that you have made coaching one of the highlights of my week and my life.

Warm-up: hip circle flue activation drills, wall walks

A.  Clean and jerk – from 4-6″ blocks – 5×2@65% of 1RM C&J

B.  OHS – 5×3@70% of 1RM OHS

C.  Rotating Tabata: 1) KB swings (American 70/55#), 2) parallette shoot throughs, 3) push press @ 60% of 1RM jerk

Warm-up: puppy dog x 2:00, seated straddle x 2:00, thread the needle x 2:00 each side

A.  Snatch – 1 snatch every 1:30 x 8 rounds at 70% of 1RM snatch

B.  Back squat – 5×3@65% of 1RM BS

C. Teams of 2 – alternating every 10 reps: OH KB/DB walking lunge for 100 yards (one trip down the turf = 25yds, down and back = 50yds, FYI)