Week 3: 12/30/13

Week 2: 12/22/13

Week 1 : 12/16/13

Monday: 
Power Snatch+2 Snatch
3@65%
3@70%
then
Jerk from rack:
3x2@70%
3x3@75%
then
Clean Shrug:
7x2@90%
5x3@90%
then
Back Squat:
8@60%
8@65%
6@70%
6x2@75%
then
Stiff legged DL 3x8
Reverse Hyper 2x15
ABMAT SU 3x15
GHD SU 3x10

Tuesday:
Power Clean +2 Clean
3x2@65%
3x3@70%
then
Clean High-Pull:
5x3@70%
5x2@75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%
then
Back Ext 3x10
Plank for Max time (2 sets) Front and side

Wednesday: 
Muscle Snatch:
5@60%
4@65%
3x2@70%
then
3-position clean(floor, kinee, mid thigh)
2@65%
3@70%
then
Clean DL (% based off of clean max)
7x2@100%
5x3@100%
then
FS
8@60%
6@65%
5@70%
3@75%
5@70%

Thursday:
Rest

Friday: 
3-Position Snatch (floor, knee, mid-thigh)
2@65%
3@70%
then
Snatch grip shrug
7x2@90%
5x3@90%
Snatch Grip Push Press
5x3@70%
5x2@75%
then
Back Squat
6@60%
6@65%
6@70%
4@75%

Saturday:
Snatch:
3@70%
2@75%
1x2@80%
1@75%
1@80%
then
C&J
3@70%
2@75%
1@80%
1x2@80%
1@75%
1@80%
then
Snatch Shrug
8x5@105%
Romanian DL
8x5@65% of clean max
then
Good Morning 3x12 (Moderate load)
Reverse Hyper 2x15
Hanging Leg Raise (Strict T2B) 3x10
Side bends on GHD.
then

New Cycle Starts Monday!!

Next Week we will start a new phase of our strength program.  Due to popular demand, the entire week will be posted at the same time.  This will allow you time to prepare. You still need to do a minimum of 3 CrossFit WODs per week.  This is going back to a program similar to what we did last January.  There is a lot of quantity, but everyone saw great results.  Hopefully with the additional manual labor I'm putting into the Strength site you can find the time to come in and knock out these workouts.  If you tell me you're not getting stronger the first question I will ask is how often you are doing these strength workouts.  If your answer is once or twice a week, then you may want to train somewhere else.  I hope enjoy this programming and see the growth and changes that I know can and will happen.

Wednesday 12/11/13:
Mobility then COS
then
2 Snatch x 2 @65%
2 Snatch x2 @70%
then
Clean Pull:
3x2 @90%
5x3 @90%
then
Jerk from Rack:
3 x 2 @70%
3 x 3 @75%
then
BS:
8@60%
8@65%
6@70%
6x2@75%

Thursday 12/12/13:
Power Clean+ 2 Clean:
2@65%
2@65%
4@70%
then
Clean High Pull:
5x3 @70%
5x2 @75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%

Friday 12/13/13
Max C&J and Snatch before Monday!!
If you don't know your BS, FS, Press, or PP then you need to max out prior to Monday.

Tuesday 11/3/13

Mobility then CS
then
FS:
3x5@80% (2mins rest between sets)
3x3@85% (2mins rest between sets)
then
10 min EMOM 3 DL @ (315/185#)
then
10 min EMOM 3 HSPU

Monday 12/2/13

Press:
3x5@75%
3x4@80%
3x3@85%
then
Bench:
3x5@75%
3x4@80%
3x3@85%
then
4 rounds not for time of:
15 GHD SU
15 T2B
25 ABMAT SU
25 Mason twists
25 Back ext

Jay is a bitch.