Weightlifting – APRIL
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
WEEK 2
MONDAY
Snatch Pull + Hang Snatch: 4×1+1 @60% of 1RM Snatch (2 second pause in the catch position)
Snatch: 3×3 @80%, 3×2 @85% – (COSTAS DO NOT MAX OUT!!!!)
Backsquat: 3×5 @80%
Push Press: 3×3 @85%
Weighted Plank: 3x60s
THURSDAY
Jerk Dips: 3×10 @100% of 1RM Clean (HEAVY)
Clean Pull + Power Clean + Clean: 3×3 @75% and 3×2 @80% work off 1RM Power Clean
1 &1/4 Bacsquat: 5×5 @80% (this should hurt, sorry, not sorry)
Clean Shrugs: 4×5 @105%
SATURDAY
Push Press + Power Jerk: 4×1+1 @60% of 1RM Push Press or if you are feeling SHARP 1RM Power Jerk
Clean and Jerk: 3×3 @80%, 3×2 @85%
Front Squats: 3×5 @85%
Deficit Press Ups (SO FUN) use 2 red or blue plates each side: 3×10 with a 2 second pause at the bottom
WEEK 3 – DELOAD WEEK – slightly higher than last month
3 Positions Snatch (FLOOR, MID SHIN and HANG): 4×1+1+1 (keep it light don’t go over 50%-60%)
Snatch: 3×3 @65%, 3×2 @70%
Backsquat: 4×5 @70%
Snatch Grip Deadlift: 4×5@75 of 1RM Snatch
Box Jumps for height: 3×5
THURSDAY
No Heave / Leg drive Snatch Balance onto Plates: 3×3 (light)
Power Snatch: 3×3 @70%
Power Clean: 3×3 @70%
Front Squat: 3×5 @70%
If time, please do Oblique Side Bends with a KB, 3×20
SATURDAY
Clean High Pull from High Hang: 3×5 @50% of 1RM Clean (Roeann toes toes toes xx)
Jerk Balance: 3×5 @50% of 1RM Jerk
Clean and Jerk: 3×3 @65%, 3×2 @70%
Backsquat: 5×7@70%
DB Walking Lunges: 3×16 (heavy…)
WEEK 4
MONDAY
3 Positions Snatch (FLOOR, MID SHIN and HANG): 4×1+1+1 (try and go a bit heavier than week 3)
Snatch: build to 3×2 @90% (Do a few warm up sets, be smart and don’t attempt to go straight to weight)
Backsquat: 4×2 @87% (yes 87%..)
Jerk Behind Neck: 3×2 @92% of 1RM Jerk (yes 92% these are not typos..haha)
Snatch Pulls: 3×3 @115%
THURSDAY
Snatch Balance: 3×2 @92% (92% this is no joke…ha)
Clean and Jerk: 3×2 @90% (Do a few warm up sets, be smart and don’t attempt to go straight to weight)
Frontsquat: 4×1 @95%
RDL: 3×5 @85% of 1RM Clean
SATURDAY
Snatch: Build up to 3×1 @95% – this is not max out, max out is coming, please try if you can to stick to the plan
Clean and Jerk: Build up to 3×1 @95%
Backsquat: 4×3 @87%
2 Clean Pulls + 1 Clean: 3×1+1 @85% of 1RM clean (1 rep = 2 clean pulls and 1 clean)
ENJOY