Crossfitter Anonymous: August 01, 2009

8/01/2009

August 01, 2009

"Lynne"

5 Rounds for max reps:

Bench Press (BW)
Pull-ups

Rounds as follows: (1) 4/7 , (2) 3/7 , (3) 2/4 , (4) 3/5 , (5) 1/5 for a total of 13/28. Sub'd body-weight for 155# and the pull-ups were all kipping. I'm becoming comfortable with the kipping as I was able to string 3 together without having to readjust!

Strength Bias:

REST

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Olympic strength generic program

Day 1
Hang Power Snatch - 70/80/90/50% x 3,3,3,1,1
Snatch pull - 70/80/90/50% x 3 x 3
Front squat - 80% x 3,2,1,1

Day 2
OHS/Snatch balance - 60/65/70/50% x 3,2,1,1
Push press/snatch push press - 70/75/80/50% x 5 x 5
Snatch deadlift - 70/80/90/50% x 3,3,3,1,1

Day 3
Hang Power Clean & Jerk - 70/80/90/50% x 3,3,3,1,1
Clean pull - 70/80/90/50% x 3 x 3
Back squat - 80% x 3,2,1,1

Alternating between the OHS and snatch balance every other day 2. Also alternating percentages and then adding 5# every new cycle or every week for lifts. x1 lifts decrease to +5% of x3 set.
So HPS would look like 3x70%,3x75%,3x80%,1x75%,1x75% for week 1, week 2 starting +5%, through deload week 4 that starts at 50%.