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BST Strength program 15/04/2013

 

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