Week 2.2 Feb 26-Mar 4

Good job making it through the first week! We’ll have two more heavy weeks, week 4 will be a slight deload, and week 5 will be the heaviest week.

Take care of your mobility work! Don’t wait for an injury to start trying to fix things, be proactive about stretching and mashing, especially if you are trying to work Crossfit in as well. Quads, hamstrings, lats, upper back, pecs, shoulders, calves, shins, traps, etc. all deserve some attention before and after most training sessions.

Day 1

  • Strict press 73% x 5 x 5
  • 3 position muscle snatch up to 55%
  • Snatch pull + mid hang snatch pull + mid hang snatch 78% x (1+1+1) x 5
  • Clean muscle under light x 3 x 3
  • Clean pull + clean 78% x (2+1) x 5
  • Clean DL 105% x 1 x 18 every 20 sec (stay tight!)
  • 5 times:
    • Barbell bicep curl x 10 moderate
    • Back rack reverse lunge moderate x 20 (10/leg)

Day 2

  • High jump power snatch to 55%
  • Block snatch (knee) 76% x 1 x 5
  • Press in jerk 50% x 5 x 5
  • Jerk dip + jerk 78% x (2+1) x 5
  • Quarter FS + parallel FS + FS with 33×0 on each 65% x (1+1+2) x 4
  • 4 times:
    • DB row moderate x 10/arm
    • Tricep extension moderate x 10/arm
    • Weighted plank 30 sec
    • Overhead earthquake bar walk length of gym

Day 3

  • Tall snatch heavy single (no leg drive)
  • Snatch with pause in low hang + snatch balance 80% x (1+1) x 5
  • Tall clean heavy single (no leg drive)
  • Clean with pause in low hang + jerk 80% x (1+2) x 5
  • Snatch DL 110% x 1 x 18 every 20 sec (stay tight!)
  • Box squat 70% x 2 x 10 on the minute (be explosive, load glutes, don’t take feet off the ground)
  • 4 times:
    • Seated double DB or KB strict press heavy x 8
    • Split squats x 10/leg

Day 4

  • Open workout 18.1 OR:
  • Press in power snatch + press in snatch light x (3+3) x 3
  • No foot power snatch + no foot mid hang snatch 73% x (1+1) x 4
  • Press in power clean + press in clean light x (3+3) x 3
  • Power clean + power jerk 73% x (1+1) x 4
  • 5 times:
    • Incline bench moderate/heavy x 5 (heavier than last week)
    • Hip thrusts x 5 w/ 5 sec at top of last rep (heavier than last week)
    • OHS w/ earthquake bar moderate x 5
    • Sumo DL 60% (of DL) x 6

Day 5

  • Strict press 75% x 5 x 5
  • Snatch 83% x 1 x 6
  • C&J 83% x 1 x 4
  • Back squat with 33×0, 73% x 4 x 4 (go lighter if you can’t keep good positions or keep tension at the bottom without bouncing)
  • 4 times:
    • Max distance standing broad jump x 5
    • Heavy double KB swings x 10 (heavier than last week)

Recommended Core / Conditioning

  • 5 rounds for time: 15 GHD sit-ups, 15 back extensions, 15 cal bike
  • 3 times: 200m row sprint, rest 1 min
  • 10 min AMRAP: 20 OH DB lunges (50/35#, 10/arm), 15 wall balls, 10 pull-ups
  • Back alley beat down abs: 4 rounds of 20 sec side plank with assault and battery each side

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