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 |