After researching the results of our current programming and looking at our long-term plans, we and are taking the programming in a different direction to better fit the needs of everyone.
A common goal of each of the athletes was to get stronger and better at the Olympic lifts while still keeping up conditioning. We’ll be going to a 5 days on 2 days off workout schedule since the bulk of athletes workout during the week and take the weekends to rest. We’ll have daily olyimpic lifting work, 2 days with strength work and daily CrossFit-styled metcons.
We ask if you are following this programming, please post replies in the daily posts with your results. This will help us track results and see when and what we may need to alter to provide you the best possible training program. Now, get to work! 🙂
Olympic Lifting Work:
Halt Snatch 5×1
video courtesy of Jake Pudenz
Start the snatch as you normally would, then pause at a hang (above knee) for a 3 count.
Work to a heavy (not max) single for the day. No misses!
Strength:
A) Back Squat 4×5 rest 60 sec
-heavy but not maximal sets of 5
-make sure you are going below parallel
-no pause at the top or bottom
B) Box Jumps 30/24 4×5 rest 60 sec
*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 Box Jumps then rest 60 seconds and repeat until all sets are complete.
WOD:
5 Rounds for time of:
200m Run
7 Strict Pullups
10 Push Press 95/65
For the strict pullups, remember, no kipping, wiggling, kicking, etc… For the rep to count you must go from a dead hang to chin above. IF you are not able to do this, make sure you scale correctly.