Tag: fitness

1. Snatch Push Press + OHS
   1. (2+1)3
   2. (1+1)2
2. Back Squat
   1. Tuesday’s MAX x 2
   2. -10% of Tuesday’s MAX 3 x 3
3. Bulgarian Split Squats
   1. 4 x 6
4. Dips
   1. 4 x 10
5. GHD sit ups
   1. 4 x 10
6. 40 meter sprint x 5

We are six weeks out from the Kauai Weightlifting Classic.  We will be going heavy often and going back to a 5 day training schedule.

1. 3 Position Power Clean
   1. 5 sets (go as heavy as you can go)
2. Deadlift
   1. 1 x 5
   2. 1 x 4
   3. 3 x 3
3. Clean Pull from above the knee
   1. 3 x 5
4. Bent over row
   1. 5 x 6
5. Reverse hypers
   1. 5 x 8-10

Snatch Skill Work Today

1. Muscle Snatch
2. Snatch Push Press + OHS
3. Snatch Balance
4. No foot no hook Snatch
5. Snatch Deadlift

I didn’t write percentages or reps because I want to you work on what you feel you need the most work on and do it a few times.  You can do all the exercises or just a couple.  If you are at training I’ll help you pick weights and reps.

Sign up for the Kauai Weightlifting Classic!  www.kauaiweightliftingclassic.com

Max out day!!!  Start lifting at 9AM.

1. Snatch
   1. Max for the day
2. Clean and Jerk
   1. Max for the day
3. Back Squat
   1. Max for the day

We will have a deload week this week.  We will use this time to work on some skills and positions.  See you at class.  Then start a new cycle on Jan 4th in preparation for the 1st Annual Kauai Weightlifting Classic.

1. Snatch
   1. (80% x 1)4
2. Clean and Jerk
   1. (80% x 1)4
3. Front Squat
   1. Work up to medium single (75%-85%)

*** Focus on every rep! ***

Tomorrow will be the last training day before maxing out on Sunday!

1. Snatch
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
2. Clean and Jerk
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
3. Front Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 90% x 1
   5. 95% x 1
   6. 85% x 2

Meeting at 7:30 AM at CrossFit Puhi if you want to lift on Sunday morning.

1. Power Snatch
   1. 50% x 2
   2. 60% x 2
   3. 65% x 2
   4. 70% x 2
   5. 75% x 2
2. Power Clean + Power Jerk
   1. 50% x (2+1)
   2. 60% x (2+1)
   3. 65% x (2+1)
   4. 70% x (2+1)
   5. 75% x (1+1)
3. Clean High Pull
   1. 80% x 3
   2. 85% x 3
   3. (90% x 2)2
4. Back Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 2
   6. 95% x 1
   7. 85% x 2

Boom!  Hope you are ready and rested for today’s workout!

1. Snatch
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
   7. 90% x 1
2. Clean and Jerk
   1. 60% x 1
   2. 70% x 1
   3. 80% x 1
   4. 85% x 1
   5. 90% x 1
   6. 95% x 1
   7. 90% x 1
3. Front Squat
   1. 60% x 2
   2. 70% x 2
   3. 80% x 2
   4. 85% x 2
   5. 90% x 1
   6. 95% x 1
   7. 85% x 2
4. Snatch High Pull
   1. (85% x 2)4
5. KB Press
   1. 3 x 8

1. Snatch High pull + Snatch
   1. (80% x (2+1))3
   2. (85% x (2 +1))2
2. Power Clean
   1. 50% x 3
   2. 60% x 3
   3. 65% x 3
   4. (70% x 3)2
3. Rack Jerk
   1. 60% x 3
   2. 70% x 3
   3. 75% x 3
   4. (80% x 3)2
4. Front Squat
   1. 70% x 3
   2. 80% x 3
   3. 85% x 3
   4. 90% x 2
   5. 85% x 3

1. Press in Jerk
   1. 4 x 4
2. Clean and Jerk
   1. 70% x (2+2)
   2. 80% x (2+1)
   3. 85% x (2+1)
   4. 90% x (1+1)
   5. 85% x (2+1)
3. Clean Pull
   1. (80% x 3)4
4. Clean Shrugs off Blocks
   1. 100% + 10kg x 5
   2. 100% + 20kg x 5