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 |