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 |