CrossFit South Bend

DELOAD!!!

Monday – 2/26/18

• Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
• Clean & Jerk – 75%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 75%x1+1
• Back Squat – 75%x3x3
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/27/18

• Hang Snatch (mid-thigh) – 60%x1x6
• Power Clean + Power Jerk (% of CJ) – 60%x1+1×5
• Clean Pull – 90%x2x3

Wednesday – 2/28/18

• Snatch – 70%x1, 75%x1, 80%x1x3
• Clean & Jerk – 70%x1+1, 75%x1+1×3
• Front Squat – 75%x2x3

Thursday – 3/1/18

• Power Snatch (% of snatch) – 50%x1x5
• Power Clean + Power Jerk (% of CJ) – 50%x1+1×5
• Snatch Pull – 80%x2x3

Friday – 3/2/18

Rest day

Saturday – 3/3/18

• Snatch – MAX
• Clean & Jerk 1+1 – MAX
• Front Squat – HS

Sunday – 3/4/18

Rest day

Monday – 2/19/18

• Snatch (% of HS; back-offs OTM) – HS, 90%x1x3
• Snatch Pull – 95%x2, 100%x2x3
• Back Squat – 3RM
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/20/18

• Power Clean + Power Jerk (% of CJ) – 65% x1+1×10
• Block Clean High-Pull (knee) – 80%x3x3

A1. Pull-ups – 3 x 10

A2. 1-Arm DB Row – 3 x 15/arm

A3.  Step-up (unweighted) – 3×14/leg

Wednesday – 2/21/18

• Clean & Jerk (% of RM; back-offs OTM) – RM1+1, 90%x1+1×3
• Clean Pull – 95%x2, 100%x2x3
• Front Squat (% of RM) – 2RM
• Hanging Leg Raise – 3 x max

Thursday – 2/22/18

• Power Snatch (% of snatch) – 65%x1x10
• Push Press – 3RM

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

Friday – 2/23/18

Rest day

Saturday – 2/24/18

• Snatch – HS
• Clean & Jerk 1+1 – HS
• Back Squat – 60%x2x8
• Weighted Planks – 3 x 20-30sec

Sunday – 2/25/18

Rest day

Monday – 2/12/18

• Segment Snatch (knee) + Snatch – RM 1+1, 90% x 1+1 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 110%x3
• Pause Back Squat – 5RM, 90% x Max reps (% of RM)
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/13/18

• Power Clean (% of clean) – 65%x2x8
• Clean High-Pull – 70%x3x4

A1. Chin-ups – 3 x 10

A2. Barbell Bent Row – 3 x 15

A3. Walking Lunge – 3 x 10/leg

Wednesday – 2/14/18

• Clean Pull + Clean + Jerk – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 1+3, 90% x 1+3 x 2 (% of RM)
• Front Squat – 3RM, 90% x Max reps (% of RM)
• Hanging Leg Raise – 3 x max

Thursday – 2/15/18

• Power Jerk + Jerk (% of split jerk) – 65% x 1+1 x 8
• Push Press – 5RM, 90% x Max reps (% of RM)

A1. Push-up – 3×15

A2. Alternating KB Press – 3×10/arm

A3. Box Jump – 3×5

Friday – 2/16/18

Rest day

Saturday – 2/17/18

• Power Snatch (% of snatch) – 65%x2x8
• Snatch High-Pull – 70%x3x4
• Front Squat – 60%x2x5, 65%x2x5
• Weighted Planks – 3 x 20-30sec

Sunday – 2/18/18

Rest day

Monday – 2/5/18

• Snatch Pull + Snatch + OHS – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) – RM 1+3, 90% x 1+3 x 2
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks – 3 x 20-30sec

Tuesday – 2/6/18

• Hang Power Clean (knee) (% of clean) – 65%x2x10
• Clean High-Pull – 75%x3x5

A1. Pull-ups – 3 x 12

A2. 1-Arm DB Row – 3 x 15/arm

A3. Walking Lunge – 3 x 15/leg

Wednesday – 2/7/18

• Clean + Front Squat + Jerk (% of RM) – RM 1+1+1, 90% x 1+1+1 x 2
• Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise – 3 x max

Thursday – 2/8/18

• Power Jerk (% of split jerk) – 65%x2x10
• Push Press (% of RM) – 5RM, 90%x5, 90% x Max reps

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

Friday – 2/9/18

Rest day

Saturday – 2/10/18

• Hang Power Snatch (knee) (% of snatch) – 65%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 2/11/18

Rest day

Monday – 1/29/18

• Segment Snatch (knee) + Snatch – RM 1+2, 90% x 1+2 x 2 (% of RM)
• Snatch Pull on Riser – 95%x3, 100%x3, 105%x3x3
• Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps
• Weighted Planks – 3 x 20-30sec

Tuesday – 1/30/18

• Hang Power Clean (knee) (% of clean) – 60%x2x5, 65%x2x5
• Clean High-Pull – 70%x3x2, 75%x3x3

A1. Chin-ups – 3 x 10

A2. Barbell Bent Row – 3 x 15

A3. Walking Lunge – 3 x 14/leg

Wednesday – 1/31/18

• Clean Pull + Clean + Jerk – RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
• Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 2+2, 90% x 2+2 x 2 (% of RM)
• Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps
• Hanging Leg Raise – 3 x max

Thursday – 2/1/18

• Power Jerk (% of split jerk) – 60%x2x5, 65%x2x5
• Push Press – 5RM, 90%x5, 90% x Max reps (% of RM)

A1. Push-up – 3×15

A2. Alternating KB Press – 3×10/arm

A3. Box Jump – 3×5

Friday – 2/2/18

Rest day

Saturday – 2/3/18

• Hang Power Snatch (knee) (% of snatch) – 60%x2x5, 65%x2x5
• Snatch High-Pull – 70%x3x2, 75%x3x3
• Front Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 2/4/18

Rest day

Monday – 1/22/18

• Snatch Pull + Snatch + Overhead Squat – RM 1+1+1, 90%x1+1+1×2
• Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser – RM 2+2, 90%x2+2×2
• Pause Back Squat – 5RM, 90%x5, 90%x Max Reps
• Weighted Planks – 3 x 20-30sec

For back off sets, use % of RM

Tuesday – 1/23/18

• Hang Power Clean (knee) (% of clean) – 60%x2x10
• Clean High-Pull – 70%x3x5

A1. Pull-ups – 3 x 10

A2. 1-Arm DB Row – 3 x 15/arm

A3. Walking Lunge – 3 x 12/leg

Wednesday – 1/24/18

• Clean + Front Squat + Jerk – RM1+1+1, 90%x1+1+1×2
• Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3
• Front Squat – 3RM, 90%x3, 90%xMax Reps
• Hanging Leg Raise – 3 x max

For back off sets, use % of RM

Thursday – 1/25/18

• Power Jerk (% of split jerk) – 60%x2x10
• Push Press – 5RM, 90%x5, 90%xMax Reps

A1. DB Press – 3×10

A2. BB Upright Row – 3×15

A3. Box Jump – 3×5

For back off sets, use % of RM

Friday – 1/26/18

Rest day

Saturday – 1/27/18

• Hang Power Snatch (knee) (% of snatch) – 60%x2x10
• Snatch High-Pull – 70%x3x5
• Back Squat – 60%x2x10
• Weighted Planks – 3 x 20-30sec

Sunday – 1/28/18

Rest day

Monday – 1-15-17

• Snatch – (80% x 1) x 2, 85% x 1, 90% x 1

• Clean & Jerk – (80% x 1) x 2, 85% x 1, 90% x 1

• Front squat – 80% x 2, (85% x 1) x 2

Tuesday – 1-16-17

• Power snatch – (70% x 1) x 5

• Power clean & jerk – (70% x 1) x 5

• Clean Pull – (90% x 2) x 3

3 sets; no rest:

300 m row

15 KB swings

Wednesday – 1-17-17

• Snatch – (80% x 1) x 3

• Clean & Jerk – (80% x 1) x 3

• Snatch Pull – (90% x 2) x 3

Thursday – 1-18-17

• Power snatch – (60% x 1) x 8

• Power clean & jerk -( 60% x 1) x 8

Friday – 1-19-17

Rest Day

Saturday – 1-20-17  (Broadripple!)

• Snatch – max

• Clean & jerk – max

• Front squat – max

Sunday – 1-21-17

Rest Day

Monday – 1-8-17

• Snatch – 5s x 1r (~80-90%)

• Snatch pull – 4s x 2r

• Pause back squat – 5s x 1r

Aim to add weight to each exercise from what you used last week.

Tuesday – 1-9-17

• Power clean + power jerk – 75%, 80%, 80%+ x 3

• Power snatch + snatch – 75%, 80%, 80%+ x 3

4 sets; no rest:

10 topside plate halfmoons

10 HLR

On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you’re feeling good.

Wednesday – 1-10-17

• Clean & Jerk – 5s x 1r (~80-90%)

• Clean pull – 4s x 2r

• Front squat – 5s x 1r

Aim to add weight from what you used last week.

Thursday – 1-11-17

• Hang snatch (below knee) – 75% x 2, 80% x 2, (85% x 1) x 3

• Hang clean (below knee) – 75% x 2, 80% x 2, (85% x 1) x 3

• Heaving snatch balance – 4s x 1r; add weight from last wk

3 sets; no rest:

10 1-arm KB swings/side

15 push-ups

Friday – 1-12-17

Rest Day

Saturday – 1-13-17

• Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• C&J – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, (85% x 1) x 2

• Front squat – heavy single; 90% x 1

3 sets; no rest:

5 box jump

15 pull-ups

Sunday – 1-14-17

Rest Day

Monday –  1-1-17

• Snatch – 5s x 3r (~70-80%) 

• Snatch pull – 4s x 4r 

• Pause back squat – 4s x 3r 

Feel out weights for each exercise that are challenging but not max efforts.

Tuesday – 1-2-17

• Power snatch + snatch -( 65% (of snatch) x 1+1) x 2, (70% x 1+1) x 2, (75% x 1+1 )x 2 

• Power clean + power jerk -( 75% x 1) x 5 sets 

3 sets; no rest:

400 m row

10 push press behind the neck 

Wednesday – 1-3-17

• Clean & Jerk – 5s x 3r (~70-80%)

• Clean pull – 4s x 4r

• Front squat – 4s x 2r

Feel out weights for each exercise that are challenging but not max efforts.

Thursday – 1-4-17

• Hang snatch (below knee) – (75% x 2) x 5 

• Hang clean (below knee) – (75% x 2) x 5 

• Heaving snatch balance – 4s x 3r 

For 5 minutes:

1-Arm KB clean + push press x 5/arm

5 lateral lunge/leg

Friday – 1-5-17

Rest Day

Saturday – 1-6-17

• Snatch – 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x2, (85% x 1) x 3

• Front squat – heavy single; (90% x 1) x 2

4 sets; no rest:

10 KB swings

10 DB chainsaw row/arm

Sunday – 1-7-17

Rest Day

Monday – 12/25/17

• Back Squat – 95%x1x3
• Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
• Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1)
• Clean Pull – 85%x2, 90%x2, 95%x2

-Back Extension – 3×10

-Weighted Sit-Up – 3×10

Tuesday – 12/26/17

Technique Primer: Tall Snatch – 5×3

• Power Snatch – (70%x1, 75%x1) x 3
• Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

-Plank – 3 x 30sec

Wednesday – 12/27/17

• Snatch – 70%x2, 75%x2, 80%x1x3
• Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1)
• Snatch Pull – 85%x2, 90%x2, 95%x2
• Front Squat – 70%x2x5

-Back Extension – 3×10

-Hanging Leg Raise – 3 x max

Thursday – 12/28/17

Technique Primer: Tall Clean – 5×3

• Power Snatch – (70%x1, 75%x1) x 3
• Power Clean + Jerk – (70% x (1+1), 75% x (1+1)) x 3

-Plank – 3 x 30 sec

Friday – 12/29/17

Rest Day

Saturday – 12/30/17

• Back Squat – MAX!
• Snatch – HS
• Clean & Jerk – HS

Sunday – 12/31/17

Rest Day