09092021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

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Weightlifting

BODY BUILDING

WEEK1 DAY 3

Sumo Dead Lift

8×8@40%

Incline Bench

8×8@40%

*add a couple of bumper plates under the ”Head” end of the bench for your incline*

Wide Stance Good Mornings

8×8@40%

DB Arnold Press

8×8

Barbell Glite Bridge

8×8

Dips

8×8

*use rings, two boxes, or a bench*

Double DB Front Raises

8×8

Barbell Tricep Ext.

8×8

Weightlifting

OLYMPIC

Empty Barbell Complex

3 Push Jerk Balances+3 Split Jerk Balances

Push Jerk

Build to a heavy complex of Push Jerk and Split Jerk.

Once you’ve gotten heavy on the Push Jerk stop Split Jerking. I just don’t want your first Split Jerk to be a heavy one.

Split Jerk

Build to a Heavy

Barbell Row

12×3@60%

Front Squat

12×3@60%

09082021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

WEEK 1 DAY 2

Back Squat

8×8@40%

Power Clean

8×8@40%

Chin Ups

8×8

*use bands if you have too, this is a lot of chin ups and we are still trying to work the tempo in the negative. I want these sets to be unbroken so use appropriate amount of bands. We will do this for all rig work and just like weight increases, we will decrease band tension every 3 weeks.*

Banded Leg Extensions

8×8

Barbell Row

8×8@40%

DB Step Ups

8×8

*you can go light and do 8 on each leg for a set, or go heavier and complete 8 total for a set.*

Barbell Bicep Curls

8×8

Banded High Pulls

8×8

Weightlifting

Olympic Lifting

Muscle Clean

Build to a heavy single for the day

Clean

Build to a heavy single for the day

Dead Lift

12×3@60%

Shoulder Press

12×3@60%

09072021

Posted on by alicjarat22

CrossFit Wig Wag – Weightlifting

View Public Whiteboard

Weightlifting

BODYBUILDING

So within this program it focuses on tempo, low weight, high reps, many sets, with a short rest period in between sets.

So for a majority of your movements I want strong and controlled decent if you are wondering what I mean, think hold a 3 second tempo on your decents with fast ups. Do not bottom out, don’t bounce the weight of your chest or ground. Control the weight.

Also when it comes to the short rest in between sets, when you start a new movement be ready to buckle down for the next 10 minutes or so until you are finished with the movement. Try to keep it at 30 seconds rest between sets.

Every 3 weeks we will be increasing the weight by 5% for the program.

WEEK 1 DAY 1

RDL

8×8@40%

Dumbbell Bench Press

8×8

Bulgarian Split Squats (non squating leg is raised)

8×8

*you can use a barbell or DB’s/KB’s*

Shoulder Press

8×8@40%

Banded Hamstring Curl

8×8

DB Side Delt Raises aka Shoulder Flys

8×8

Banded Tricep Extension

8×8

Chest Flys

8×8

Weightlifting

Due to Memorial Day I am going to be starting the 5 week Blocks of Olympic Lifting next Monday. We will start of working the Snatch.

So with the Cycle starting next week we will use this week to update several numbers

Muscle Snatch

Build to a Heavy Single for the day and add it into Wodify

Snatch

Build to a Heavy Single for the day and add it into Wodify

*For some of you Squat Snatching is not in the cards so just work on you power, but for some of you it is. So if you are able to Squat and Power complete a complex of 1 Power and 1 Squat, once you are no longer able to power continue on squatting.*

Over Head Squat

12×3@60%

Scap Angels

3×10