Crossfitter Anonymous: May 30, 2010

6/13/2010

May 30, 2010

"Arnie"
21 Turkish get-ups - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - left hand, 2 pood
50 Kettle bell swings, 2 pood
21 Overhead squats - right hand, 2 pood
50 Kettle bell swings, 2 pood
21 Turkish get-ups - left hand, 2 pood

Finished in 37.05. Scaled to 1 pood TGU, 1.5 pood OHS/KBS.

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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%.