Back off week before resuming high volume strength

Back Squat 85% of last week x 3 x 6
Clean and Jerk 85% of last week x 1 x 1
Push Press 85% of last week x 5 x 3

Bench Press 70-75% 1RM; 3 x max reps

Testing of desired lifts after 4 week strength cycle

1 RM Olympic Back Squat
1 RM Snatch
1 RM Press
1 RM Bench Press

5 x 30m Prowler sled push, increasing weight

Deadlift 3 x 3
Clap Push Ups 3 sets of 22
Muscle Ups 3 sets of 6

Link for the day:
HYPERLIPID

This is a gooooooood one for you nutrition guys.

Sorry for not posting... past 2 days training

Monday
back squat - 84% x 3 x 10
Clean and Jerk - Max for day
Push Press - 84% x 5 x 5

Tuesday
Power Snatch - 71% x 2 x 3
Power Clean - 71% x 2 x 3
Pull Ups 3 x MAX

Sprint
100m
60mx5


Also threw the Frisbee for about an hour

Front Squat - 81% x 3 x 5
Snatch - Heavy Single
Press - 81% x 3 x 5

Deadlift 3 x 3
Clap Push Ups 3 sets of 20
Muscle Ups 3 sets of 5

Power Snatch - 66% (of Snatch) x 2 x 3
Power Clean & Jerk - 66% (of CJ) x 2 x 3
Pull-Ups 3 x max

(optional)Row 500m for time

*feeling stronger, probably going to up the percentages to around 75 or 80%
**Pull-Ups will be weighted

Back Squat - 81% x 3 x 10
Clean Grip High Pulls - 3 x 3
Jerk - Max for day
Push Press - 81% x 5 x 5

Power Snatch - Heavy Single
Power Clean - Heavy Single
Overhead Squat - 3 sets of 5 reps

Met Con
5 Rounds
2 tire flips (jump in and out)
30 Hammer Swings
10 Pull Ups
200ft Farmers Walk (1.5pd x 2)

Early training day, due to a long off weekend ahead

Front Squat @ 78% 1RM x 3 x 5

Snatch - Max for day

Press @ 78% 1RM x 3 x 5

Week 2 Day 3

Deadlift - 83% x 3 x 3
HSPU - Amrap x 5
Pull-ups - 3 x 75% of Tuesday

GHD situp 3 x 18
Back Extension 3 x 18

Power Snatch - 63% (of Snatch) x 2 x 3
Power Clean & Jerk - 63% (of CJ) x 2 x 3
Pull-Ups 3 x max

Back Extension 3 x 18
HSPU 3 x Max

Back Squat - 78% x 3 x 10
Clean&Jerk - Heavy Single
Push Press - 78% x 5 x

3 sets
10 K2E
15 Ring Dips

2- Position Snatch - 60% x 4 sets
2- Position Clean - 60% x 4 sets
Push Jerk + Jerk 60% (of Jerk) x 4 sets
Pull-ups 3 x Max
HSPU 3 x Max
Back Extension 3 x 18

Front Squat - 75% x 3 x 5
Snatch - Heavy Single
Press - 75% x 3 x 5

T2B 3 x 15
GH Raise 3 x 15

Week 1 day 3

Deadlift - 80% x 3 x 3
Bench Press - 75% x 5 x 5
Pull-ups - 3 x 75% of Tuesday
L- Sit - 3 x Max time

Week 1 day 2

Power Snatch - 60% (of Snatch) x 2 x 3
Power Clean & Jerk - 60% (of CJ) x 2 x 3
Pull-Ups 3 x max
Back Extensions - 3 x 15

Week 1 day 1

"You can do workouts and stuff... but you're not gonna get any huge lifters." - Jesse ward on the importance of power racks in the CrossFit setting.

Back Squat - 75% x 3 x 10
Clean&Jerk - Heavy Single
Push Press - 75% x 5 x 5

3 sets no rest
10 K2E
15 Ring Dips

Here are a few files you may or may not find useful. They concern the next four weeks of programming for this blog as well as a percentage guide into which you may fill in your own 1 rep max efforts for each lift. If you would like more lifts to be added, just let me know.


Tyler's Periodization Schedule.xls

Tyler's Strength Percentage Guide.xls

Olympic Lifting Seminar 1 -The Snatch, its progressions and development

Items to be covered in detail:
Warming up
Grip and its function
Foot Positions
The Receiving Position
The Overhead Squat
The Snatch Balance Series
The 2nd Pull or "Scoop"
Mid-Hang Position Series
Pulling from the floor ie the 1st Pull
Putting it all together