Training, Week Of 4/8/2013

4/8/2013

Paused Snatch: doubles building to 2RM

Paused Clean & Jerk: 2+1 build to max

*2 second pause just below knees

Back Squat: 80%x5x3 for guys, 80%x5x5 for girls

*Percentage based on 5RM

Abs/low back work

4/9/2013

No Hands/No Feet Snatch, 90%x2x3

Power Snatch + High Hang Snatch + Snatch Balance + Overhead Squat: 1 set each at 85%, 90%, 95%

Power Clean + 1 1/4 front squat (2 reps) + Power Jerk: 1 set each at 85%, 90%, 95%

Bodybuilding or Conditioning

Bodybuilding: Press, Pendlay Row (3×5 for guys, 5×5 for girls,) Dumbbell Pullover 3×10

Conditioning: AMRAP 8 minutes: 5 kettlebell clean & press per side, 10 Russian kettlebell swings

4/10/2013

Snatch from deficit: doubles building to 2RM

Clean from deficit: doubles building to 2RM

*2-3″ deficit

Front Squat: 80%x3x3 for guys, 80%x3x5 for girls

*Percentage based on 3RM

Abs/low back

4/12/2013

Power Snatch to max

Power Clean & Jerk to max

*If you want to keep pushing for maxes on the full lifts, that’s fine, but hit power maxes first!

Abs/low back work

4/13/2013

Back Squat 90%x5x2 for guys, 90%x5x3 for girls

*Percentages based on 5RM

Push Press 3×5 for guys, 5×5 for girls. Use top set of 5 from 4/6/2013.

RDL 3×5, add load from 4/6/2013

Bodybuilding: Dumbbell Press (3×10,) Weighted Pullup (3×5 for guys, 5×5 for girls,) Barbell Curl 3×10

Conditioning: 6 x :30 prowler push, :90 rest

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2 responses to “Training, Week Of 4/8/2013

  • Brandon Chien

    Hi Jacob,

    Do you write your weightlifting programshere as reps x sets or sets x reps? Thanks!

    • CrossfitMonterey

      Brandon, if the loading is not implied such as 3 x 5, it is written sets/reps. If we apply a loading first such as 80% x 5 x 3, then it is written loading/reps/sets. Both examples read 3 sets of 5 reps. Hope this helps,

      -Ryan Charles

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