This month sees us following a similar structure to last month’s programming. Percentages are slightly higher each week in comparison to last month. We still have a de-load week in our 3rd week, sharpening up our movement pattern and resting those legs for even bigger numbers in Week 4!! So much fun to be had over the next month.

I have added a few different drills, particularly with a focus on a few pausing in our catch position in both Oly lifts. Getting comfortable in the catch and strengthening our core. Thursdays will always alternate between Snatch and C&J drills, just to spice things up a little bit.

Again, everyone is welcome to the Oly classes, so if you don’t know your numbers, it doesn’t matter, it is about learning the movement and using what you learn in the Crossfit classes.

Looking forward to coaching you all over the coming month and just having a right old laugh!

Peace Out

 

Week 1

MONDAY 

Tall Snatch + OHS: 4×1+1 (light load)

Snatch : 3×3 @75% and 3×2 @80%

Backsquat: 4×5 @80%

Push Press Behind the Neck: 3×5 @75%

THURSDAY

Muscle Snatch: build to your 3RM TnG of the day – start with an empty bar (10mins)

Snatch Pull + Power Snatch + Snatch: 3×3 @75% and 3×2 @80% work off 1RM Power Snatch

– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-

Front Squats: 4×5@80%

Snatch Grip Deadlift: 3×7 @105% of your 1RM Snatch

SATURDAY

Muscle Clean + Tall Jerk: 4×1+1 (Light load, warm up)

Clean and Jerk: 3×3 @75%, 3×2@80%

– PLEASE DO A FEW WARM UP SETS, DO NOT GO STRAIGHT TO 75%!-

Backsquat: 3×8 @75% (JOY)

Clean Pulls (SHRUG): 5×5 @115% of 1RM Clean (focus more on the shrug not a high pull)

If time

Assisted KB Swings: 3×10 – use your hips and squeeze your bum

(more…)

We are coming into week 4 of our 12 week lifting cycle.

Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform.

Now, it is time to put that into practise for this coming week! Lets do this!

MONDAY

A: Drop Snatch + Snatch Balance + OHS – 5×1+1+1 @50% of Snatch

B: Snatch – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Backsquat  – 4×2 @90%

D: Good Mornings – 3×10

THURSDAY

A: Jerk Balance – 5×3 @50% of your 1RM Split Jerk

B: Clean and Jerk – Build up to 4×2 @85% – I would like everyone to do a few warm up sets at lower percentages

C: Front Squats – 4×2 @90%

D1: RDL – 5×5 of 75% of Clean (if possible)

D2: Oblique Twists – 3×20

SATURDAY

A: Snatch – build up to 3×1 @90%

B: Clean and Jerk – build up to 3×1 @90%

C: Backsquat – 4×3 @85%

D: Clean Pull + Clean – 4×3 @80%

1 rep = 2 Clean Pulls + 1 Clean