CrossFit South Bend

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

• 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
    • 8×1 @ 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

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

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

All right, everyone! We’re entering phase 2 of the Olympic + Hypertrophy cycle. You’ll notice that we once again have 10×2 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

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 4×12

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

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

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

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
• 5×5 HEAVY single arm PP + Overhead walk (each arm)

Sunday – 3/18/18

Rest day

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!