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Specialized programs

2015 Open Preperation Program

By | Specialized programs, Uncategorized, WOW | No Comments

BST preparation program will be a four month program which will be structured 3 weeks on 1 week off.

There will be 2 workouts per week where athletes can compare there scores and expose weaknesses which need to be addressed before next year’s worldwide open.

Top 3 Athletes will be announced after each 3 weeks and small prizes will be awarded.

All welcome to compete and compare.

 

Extended olympic weightlifting program

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Week 1

 

Extended olympic weightlifting program
Day 1
exercice reps weight
General Low hang/high hang snatch 1-1 X 8 80%-DM(daily max)
General Clean 1 X 10 80%-DM
General 1/4 Front sqauts 4 X 5 100% clean
General Strict press 8-8-8-8 40% Jerk
General
Specific extras
Clean floating clean shrugs 4 X 5 100%
Jerk Push press 3 X 10 70%
Snatch Tall sqaut snatch 4 X 5 -50%
Day 2
exercice reps weight
General Tall split jerks 3 X 6 50%-
General Power snatch 2 X 10 70% – DM
General 1/2 – Full back sqaut 2-1 /3 X 5 80%
General Sots press behind neck 5 X 5 record
General
Specific extras
Clean hang sqaut clean 3 X 5 60%
Jerk Behind neck jerk 2 X 6 60%
Snatch Drop snatch 2 X 6 60%
Day 3
exercice reps weight
General Floating snatch shrugs 5 X 6 75-100%
General Barski clean reps 5 70%-DM
General 1st clean pull 2 X 8 100%-110%
General Tall Snatch High pulls 5 X 5 40%
General
Specific extras
Clean floating clean shrugs 4 X 5 100%
Jerk Push press 3 X 10 70%
Snatch Tall sqaut snatch 4 X 5 -50%
Day 4
exercice reps weight
General clean – jerk 1-2/2 X 6 70%
General Muscle snatch 3 X 5 40-50%
General 1/2-full Front sqaut 1-1/2 X 5 75%
General Deadlift ( 1up-4down)sec 2 X 5 110% clean
General
Specific extras
Clean hang sqaut clean 3 X 5 60%
Jerk Behind neck jerk 2 X 6 60%
Snatch Drop snatch 2 X 6 60%

Olympic weightlifting program week 6

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WEEK 6 day 1
REPS WEIGHT
clean and jerk dropset reps 1-3-3 X 3 90/80/70%
OHS/Drop snatch/Hang snatch 2each X 3sets 70% Sn
Back sqaut dropset 5/5-5/5-5/5-5/5 75%/65%
WEEK6 day 2
REPS WEIGHT
Snatch drop set rep 1-3-3 X 3 90/80/70%
3pos pause to clean ( 5sec) reps 2-2-2-2 70% C J
FS/Thruster/ Box sqauts 3/6/9 X 3 Max
WEEK6 day 3
REPS WEIGHT
Hang clean and press-Lunge 2-2-2-2 50%cl
Back sqaut /Box jumps 5-5-5-5/ 20 75%
KB sqaut/cluster/pp 8-8-8-8

Week 5 Olympic weightlifting program

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WEEK 5 day 1
REPS WEIGHT
clean and dbl jerk 4-4/3-3/2-2 60/70/80
snatch hang shrugs reps 8-8-8-8 80% Sn
Back sqaut 5-5-5-5-5 70%
Plyo Def Jumps
WEEK 5 day 2
REPS WEIGHT
Drop snatch /hang sqaut snatch 5-5-5-5 60-70% Snatch
DBL Sqaut Thrusters reps 3-3-3 50% C J
Cleans shrug/negative pause 8-8-8-8 60%-
KB Turkish get ups 1p/s X 3 Max
WEEK 5 day 3
REPS WEIGHT
Between every set perform 10 Push ups
Power cleans EMOM 4 X 6sets 40% clean
OHS EMOM 5 X 6sets
Deadlift EMOM 6 X 6sets

Olympic weightlifting program week 4

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WEEK 4 day 1
REPS WEIGHT
Clean shrug /sqaut cleans @Jerk alt reps 3-3/2-2/1-1 70/80/90%
Close grip OHS reps 5-5-5-5 50% Sn
Front sqaut reps3-2-1-1 85%-
Deadlift/Super set 8-8-8-8-8 65%
Push ups 16-
WEEK 4 day 2
REPS WEIGHT
Snatch shrug/sqaut snatch alt 3-3/2-2/1-1 70% Snatch
Rack lunges 3p/s X 3 60% C J
Drop snatch reps 4-3-2-1 60%-
Jump sqauts/super set reps10-10-10 50% Back sqaut
Windmills 8 p/s KB
WEEK 4 day 3
REPS WEIGHT
Back sqaut 1RM
Snatch Def deadlifts 4-4-4-4 120% snatch
Over head sqauts reps 6-6-6-6-6-6 80% Snatch
Strict pull ups 6-6-6-6 weighted

Week 3 Olympic Weightlifting Program

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WEEK 3 day 1
REPS WEIGHT
Clean shrug /sqaut cleans alt reps 5-5-5-5 50% Clean
Split jerks EMOM 5 /5 70%(2) & 80%(1)
Front sqaut reps3-3-3 75-95%
Deadlift 4-4-4-4 75%
WEEK 3 day 2
REPS WEIGHT
Snatch shrug/sqaut snatch alt 5-5-5-5 50% Snatch
Jerk lunge to recovery 2p/s X 3 60% C J
Snatch balance reps 4-4-4-4 30% Snatch
Box sqauts 5-5-5-5-5 70% Back sqaut
Turkish get ups 2 p/s x 4 KB
WEEK 3 day 3
REPS WEIGHT
low hang clean and jerk reps4-4/2-2 50% /70%C J
Snatch Def deadlifts 4-4-4-4 110% snatch
Over head sqauts reps 20-20 50% Snatch
Back sqaut 5-5-5-5-5 80% Back sqaut
Strict pull ups 6-6-6-6 weighted

Olympic weightlifting program week 2/8

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WEEK 2 day 1 (Tuesday)
REPS WEIGHT
Clean power shrug (1st pull pause) reps 8-8-8 80% Clean
Power jerks (1/2 sqaut) reps10-10-10 50% Jerk
Clean pull to rack(close) 5-5-5-5 30%clean
Back sqaut 5-5-5-5-5 75% Back sqaut
Lateral boxjumps 8p/s X 4
WEEK 2 day 2 (Wednesday)
REPS WEIGHT
snatch shrugs ( 1st pull pause ) 6-6-6-6 60% Snatch
Jerk lunge to recovery 2p/s 50% C J
Drop snatch reps 8-8-8-8 40% Snatch
Box sqauts 7-7-7-7-7 60% Back sqaut
Turkish get ups 2 p/s x 4 KB
WEEK 2 day 3(Friday)
REPS WEIGHT
low hang clean and jerk 4-4-4-4 40% C J
Snatch hang shrug 4-4-4-4-4 90% clean
Over head sqauts reps 14-14 60% Snatch
Back sqaut 5-5-5-5-5 75% Back sqaut
Strict pull ups 6-6-6-6 weighted

2014 Olympic weightlifting program

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2014 BST Olympic weightlifting cycle
Main aims of program:
Increase olympic weightlifting technical competency
Increase olympic weightlifting lifts
Decrease possibility for injury
8 Week program
WEEK 1 day 1
REPS WEIGHT
Clean power shrug (1st pull pause) 6-6-6-6 80% Clean
Power jerks (1/2 squat) reps10-10-10 40% Jerk
Snatch straight leg deadlifts 5-5-5-5 30% Snatch
Back squat 5-5-5-5-5 70% Back squat
Barbell rotations 8p/s 20/15kg
WEEK 1 day 2
REPS WEIGHT
snatch shrugs ( 1st pull pause ) 6-6-6-6 60% Snatch
Front squats reps 3-3-3-3 80% Front squat
Behind neck press reps 8-8-8-8 30% Snatch
Box squats 7-7-7-7-7 40% Back squat
Plate windmills 8p/s 20/15kg
WEEK 1 day 3
REPS WEIGHT
Muscle snatch 5-5-5-5 40% snatch
Clean hang shrug 4-4-4-4-4 70% clean
Over head sqauts reps 12-12-12 50% Snatch
Back sqaut 5-5-5-5-5 70% Back sqaut
Single arm KB press 10p/s X 3 24/16kg

week 12-13 strength program

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week 12
Day 1 Reps Sets %1RM
Snatch waves 2-1-1 3 80/90/100
front sqaut 2 4 90%Max
Clean 1st pull 4 5 120%Clean
Day 2
Push press 3 5 80% C&J
Back sqauts waves 1-1-1 4 80/90/100%
Short met con
Day 3
Clean 1-1-1-1 3 70/80/90/100%
Jerk from rack EMOM 10 85%C%J
L-Holds (rings) 15sec 6

Strength program week 8+9

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Day 1 Reps Sets %1RM
Sqaut snatch 8-6-4reps 2 60/70/80/
Split jerk /front sqaut complex 4 4 70%Clean and jerk
Strict Muscle ups 3 5
Progression hspu 10 4
Day 2
Power cleans 8-6-4 reps 2 60/70/80
Back sqauts 4 6 70%Max
Bulgarian split sqaut 3p/s 6 40%Max Clean
Hallow holds 40/20sec 5
Day 3
OHS 4 4 90% Snatch
DL/Sqaut clean /Thruster 4 4 50% Max clean
Strict muscle up 3 5
GHD Ham curls 5 4
Tri cep dips 10 4

Strenght Program week 6-7

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Week 6-7
Day 1 Reps Sets %1RM
T-G Snatch -OH sqauts 4 6 50% Max Snatch
Speed back sqauts 6 6 60% Max BS
Split jerks 3p/s 5 50% Max Jerk
Strict chest to bar pull ups 4 5
KB Turkish get ups 2p/s 3
Day 2
T-G Sqaut clean/Shrug 4 6 60%Max
Power Jerks 6 6 60%Max
Barbell Split Jumps 3p/s 6 40%Max Clean
Hallow holds 40/20sec 5
KB Windmills 2p/s 3
Day 3
Hang Sqaut snatch 4 6 50% Max Snatch
Speed back sqauts 6 6 60% Max BS
Strict toes toe bar 4 5
GHD Ham curls 5 4
KB snatch 30sec L/R 3sets

 

 

Objectives of this cycle
Speed squats ,low reps high sets,50-60%Max
Full /Hang Snatch and C and J touch and go low reps high sets
strength strict

Week 3-4 /17 Strenght program

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Well done for completing Week 1-2 .Our journey to Lifting heavy shit has begun and already I can see a difference in the concentration levels and motivation in all of you.

 

 

Week 3-4
Monday
Day 1 Reps Sets %1RM
Front sqauts 12 4 % FS
Strict snatch 1st-2nd pull 8 4 30% Snatch
KB Millitary press 15 4
Pull ups 6 5
Goodmornings 10 4
Wednesday (day 2)
Drop snatch 6 5 40%Snatch
power jerks 8 4 40% Clean and jerk
Dbl sqauts 6 4 50% BS
Ring push ups 12 4
Weighted HBE 10 3
Friday (day 3)
Deadlift 10 4 60% DL
Over head lunges(elastics) 5p/s 4 50% Clean and jerk
Bend over rows 12 4 50% clean
Dips 8 5
Hallow holds 35sec 25sec 6sets

 

2013 Week 1+2 Strength program

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Week 1-4 will be focussed at building your endurance and strengthening specific muscles for weightlifting .

BST CrossFit
Specialised program
Olympic weightlifting /Strength
Week 1-2
Monday
Day 1 Reps Sets %1RM
Front sqauts 10 4 40% FS
Snatch second pulls 8 4 30% Snatch
Millitary press 15 3 40% EstMil press
Pull ups 5 4
Hyper back ext. 10 4
Wednesday (day 2)
Over head sqauts 10 4 40%Snatch
Clean shrugs 10 4 60% Clean
Back sqauts 10 4 50% BS
HSPU Negatives 5 4
Alternating back ext. 10p/s 3
Friday (day 3)
Deadlift 8 4 50% DL
over head lunges 5p/s 4 50% Clean and jerk
Bend over rows 15 4 40% clean
Dips 8 5
Hallow holds 30sec 6

 

 

BST Strength program 15/04/2013

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BST CrossFit Power program
Program starting 22/04/2013
Clients must be confidend with all Crossfit movements
This program is suited for males and females
If you want to lift heavier shit ,this is for you.
Powerlifting
week 1-4 Sqaut technique and endurance high reps med sets
week 5 Max week
week 6-10 Speed squats ,low reps high sets,50-60%Max
week11 Max week
week12-16 Power , low reps med sets ,85-100%Max
week 17 Max week
Olympic weightlifting
week 1-4 Snatch /C and J assistant ex , high reps med sets
week 5 Max week
week 6-10 Full /Hang Snatch and C and J touch and go low reps high sets
week11 Max week
week12-16 Power Low reps waves low sets
week 17 Max week
Gymnastics
week 1-4 strength strict
week 5 FMS week
week 6-10 strength strict
week11 FMS week
week12-16 strength strict
week 17 FMS week

 

Open week preperation Weightlifting program

By | BST Open week, Specialized programs | No Comments

Week 1 Weightlifting

Please print personal program and bring to Box when program is done.

 

2013 BST CrossFit Open week preperation
Day 1 Reps Sets Weight
Clean (TG) 4 4
Power jerk 4 4
Snatch Pulls 8 3
Back squat 10 4
Reps Sets Weight
Day 2
Snatch (TG) 5 5
Clean pulls 8 3
Millitary press 10 4
Reps Sets Weight
Day 3
Hang Clean and Power jerk 4 4
Over head squat 5 4
Squat jumps 10 4
Reps Sets Weight
Day 4
Hang Snatch 4 4
Deadlift 6 4
Behind neck presses 10 4
Reps Sets Weight
Day 5
Clean and Jerk 1 10
Snatch 1 10

POWER PROGRAM last week

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This is your last week of Power before returning to CrossFit

 

DAY 1
CLEAN AND JERK 90-100-PR 1REP 3
BACK SQAUT PR 1REP 4
SNATCH DEADLIFT 100% 1REP 15
DAY 2
SNATCH 90-100-PR 1REP 3
FRONT SQAUT PR 1REP 4
Max weighted pull ups 1REP 10
DAY 3
CLEAN AND JERK 90-100-PR 1REP 3
BACK SQAUT PR 1REP 4
SNATCH DEADLIFT 100% 1REP 15
DAY 4
SNATCH 90-100-PR 1REP 3
FRONT SQAUT PR 1REP 4
Max weighted pull ups 1REP 10