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BST Power program for advanced athletes

By September 10, 2012Specialized programs
BST CrossFit Power program
week 1-2
% from current max totals
current target
clean and jerk
Snatch
back sqaut
front sqaut
Primary aims of program: Increase Power
Gain strength
weight reps sets
Clean and power jerk 60-70-80% Max waves 3-2-1 3
Speed Hang power snatch 60% snatch 4 4
Back sqaut 85% 3 5
Deadlift 70% Max 4 4
Snatch 60-70-80% Max waves 3-2-1 3
Hang clean shrugs 100% clean 6 4
Front sqauts 85% 3 5
Bend over rows 60kg 5 4
Power clean 50-60-70% Max waves 6-4-2 3
OHS 65% Max OHS 5 3
Shrug (snatch) 100% Max snatch 4 5
Push press 60% Max Jerk 5 4
Power snatch 50-60-70% Max waves 6-4-2 3
wide stance back sqauts 60% Back sqaut 4 5
1/4 front sqauts 125% Max front sqaut 3 5
Bend over rows (snatch) 50kg 5 5