• Snatch - 60% x 1 x 5 OTM
• CJ - 60% x 1 x 5 OTM
• Press - 75% x 3, 80% x 3, 85% x AMRAP
  

4 sets; no rest:
10 KB clean & push press
2 rope climbs

• Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3
• Back squat - 85% x 5 x 5
• Bulgarian split squat (DBs) - 3 x 5
• RDL - 4 x 5

Week 4

* Snatch from blocks (mid-thigh) - 65% x 2 x 5
* Power jerk - 65% x 2 x 5
* Clean from blocks (mid-thigh) - 65% x 2 x 5
* Bench Press - 75% x 3, 80% x 3, 85% x AMRAP

3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)


*** Found this little gem today***
Weightlifting calculator

-My results
"Your Snatch of 95.5 Kg is 51.34% of the World Record
Your Clean Jerk of 111.4 Kg is 51.10% of the World Record
If you are Snatching 95.5Kg you should be clean and jerking 111.93 Kg"

* Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3
* Back squat - 80% x 2 x 6
* Bench Press - 70% x 5, 75% x 5, 80% x AMRAP
* Press - 70% x 5, 75% x 5, 80% x AMRAP

3 sets; no rest:
1-arm KB swing x 10/arm
1-arm KB clean + push press x 10/arm
1-arm KB snatch x 10/arm

* Back squat - 80% x 6 x 6
* Bulgarian split squat (DBs) - 3 x 6
* Good morning - 4 x 5
* Sit-up variety of choice - 75 total

* Snatch - 70% x 1 x 5
* CJ - 70% x 1 x 5

3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10

Shoulder Press
70% x 5
75% x 5
80% x AMRAP

* Snatch pull off blocks - 110% (of snatch) x 3 x 5
* Jerk rack support - 3 x 5 sec hold @ max weight
* Back squat - 80% x 2 x 6

3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min

In our ever pressing quest to get stronger and/or prepare for the events ahead we will be implementing the 5-3-1 program 2-3 days/week. The lifts we will be focusing on will be the press and the bench press since these are two that are rarely trained specifically with performance menu. Building these lifts will improve our overhead position and strength drastically while simultaneously developing some nice chesticles.

The program will look something like this (add to the end of pmenu training):
Week 1
Monday:
Bench Press; 2 sets of 5, 1 set AMRAP
5x70%
5x75%
AMRAPx80%

Wednesday:
Press; 2 sets of 5, 1 set AMRAP
5x70%
5x75%
AMRAPx80%

Saturday:
Bench Press (same as Monday)
Press (same as Wednesday)

week 2
Monday:
Bench Press; 2 sets of 3, 1 set AMRAP
3x75%
3x80%
AMRAPx85%

etc, etc, etc

Week 3

* Snatch - (70% x 1, 75% x 1, 80% x 1) x 2
* Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2

3 sets; no rest:
10 DB push press
3 rope climbs

The following post is by Gant.
When you have to load four Atlas Stones on a trailer, the heaviest weighing over 400 pounds, your pullup God will not be able to save you.
-Dave Van Skike

There have been a lot of positive steps in the exercise industry in the last few years. While corporate “health centers” and machines still dominate the fitness landscape, a growing percentage of people are getting theirs from the iron. Gyms are starting to look less like dance clubs and more like a place you can get some work done. Many people have been turned on to this kind of training because of CrossFit, RossTraining, Mountain Athlete, or some other iteration of full-body functional training.

Unfortunately in the quest to become functional/tactical/elite/hardstyle, we have tossed out quite a few babies with the bathwater. People are pressing overhead again, which is great. But the bench press has been scorned and, apparently from the bench numbers in last month’s challenge, largely forgotten.

The case against the bench press is usually made by some domestique-looking guy who tries to convince you that doing 92 snatch burpees with an empty bar is better than pressing your body weight overhead. The problem is that some of you people have listened.

But nothing has been vilified like the barbell curl. Somewhere we have been told that all isolation training is bad, that we don’t need to curl because we can get all the arm strength and size we need from swinging madly about on a pullup bar. If your training goals culminate in posting more shirtless pictures of yourself on Facebook, you probably don’t need curls. But if you participate in a sport, especially one of the strength sports, you might consider throwing in a couple sets of a week.

Why are they helpful? For the same reason any isolation work is helpful. Because you are limiting the number of joints involved in the exercise, you will be using lighter weights (and typically higher reps). This lets you focus on strengthening the connective tissue, which does not adapt to heavy loads as quickly as muscles. This comes in handy when lifting odd objects, fighting an arm bar (or an armed bear), or throwing a lead weight as far as you can. I have heard people use them for everything from stabilizing the rack position in a snatch to tossing small trees.

I couldn’t care less about my arm size, but I’m damn concerned about my tendons. I didn’t do curls for years for the same reasons you guys don’t do them. A few months ago, I added a few sets of drag curls or hammer curls in a few months ago (once every week or so). You feel like a douchebag at first, but then you start kissing your guns at the top of each rep and “checking the time” and it’s all good.

The best quote on curls came from one of CrossFit’s videos with Louie Simmons. They were doing a CrossFit powerlifting cert at Westside. As someone was trying to put PVC into a monolift, a CrossFitting male asked one of the Westsiders why he did curls. The guy shrugged his shoulders and, with big arms folded, replied, “The strongest guys in the world do curls. If it’s good enough for them, it’s good enough for me.”

* Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
* Back squat - 80% x 5 x 6
* Bulgarian split squat - 3 x 8

3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side

* Snatch high-pull - 70% (of snatch) x 5 x 5
* Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3
* Back squat - 80% x 2 x 6

3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)

Snatch 65% x 2 x 4
C&J 65% x 2 x 4 (double only your weaker lift)

3 sets, no rest;
8 Push Press @ 50%
15 Hanging Leg Raise

Clean High Pull From Blocks (Mid-Thigh) - 100% x 5 x 5
Back Squat - 80% x 4 x 6
Bulgarian Split Squat - 3 x 8

3 sets; no rest
15 KBS
10 Pull Ups

Power Snatch 75% x 1 x 5
Power Clean and Power Jerk 75% x 1 x 5

3 sets
A1. Back Extesion x 10
A2. Max Time Plank Hold front/side x 3 (use weight if over 1 min)

The Russians are out in force today!

Back Squat 80% x 3 x 6
Bulgarian Split Squat (light) 3 x 5
Romanian Deadlift 4 x 5

3 sets
A1. GH Raise 10 reps
A2. Standing Plate Twist 20 Reps

Snatch 60% x 2 x 5
Clean and Jerk 60% x 2 x 5

3 x 10 Leg Raise

4 Sets, no rest
10 Ring Dips
10 Ring Rows

"And as a matter of fact... I CAN Zercher squat that!! Wanna see!?"

Snatch Pull - 100% x 5 x 5
Back Squat - 80% x 2 x 6

3 sets, no rest
10 DB Push Press
10 DB High Pull

Starting something new

JERK - Heavy single; 80% of that x 1 x 3
Muscle Snatch - 70% x 2 x 3
2 Position Snatch (floor, mid-thigh) - 60% x 3 sets
2 Position Clean (floor, mid-thigh) - 60% x 3 sets
Push Press - 75% x 5 x 4

*Will be out of town Friday-Sunday... Going to St. Louis for a bachelors party... We will be at a couple baseball games, so look for me on ESPN running across the outfield getting tasered by security.

Deadlift - 85% of last week x 3 x1
Bench Press - 85% of last week x 5 x3
Pull Ups - 75% of Tuesday

Power Snatch 60% x 1 x 3
Power Clean 60% x 1 x 3
Pull Ups - 85% of last weeks reps

AMRAP in 5 minutes of:
5 HSPU
10 Box Jumps (20")