CrossFit South Bend

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