Olympic lifting position cycle -Week 4

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Programming for 7th-14th Spetember
September 7, 2015
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This weeks crossfit Program 14 Sept 15
September 14, 2015

Olympic lifting position cycle -Week 4

Last week Was a slow week. I am struggling with my jerk at the moment and still don’t feel comfortable in the movement. So rather than going to my max last week I spent some extra time on getting more reps at a lower weight to increase the time and competency of this movement.
This week I plan on putting all my training together on this blog so I still remain focused on other goals. My goals are:
Skills: Snatch, Clean & jerk, Butterfly pull ups & sprint technique.
Strength goals:
1 arm pull up
Ring dip and handstand push up endurnace
 
Monday
Ladder to warm up
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
WOD with class
Single arm pull ups
 
5 Second hold at top x 3
Atempt some assisted half way holds x 2
5 x 2 each arm 5 mins rest between each set
TUESDAY – DAY 23
Ladder to warm up
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 4 sets
Snatch – 70% x 3 x 5
Snatch push press + OHS – 5 x 3+1
Jerk from rack 65% x 2 x 5
3 sets of
Handstand pushups
Rind dips
Press ups
3 mins rest
WEDNESDAY – DAY 24
Run and stretch  Focus on quads and ITB
Rest – Practise butterfly pull ups with each class
Over speed training with rugby lads
 
Thursday
Warm up on speed ladder
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Clean & jerk – 70% x (3 + 1) x 5
Snatch balance – 5 x 3
Pull ups work:
Hangs stabilising shoulder at full extension.
Single arm pull ups with band x 2 x 5
 
Friday
Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Front squat 4 x 4
 
Handstand walks

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