Build to a set of 2. Does not have to be TnG but consecutive.
Goal is to hit a high percentage for 2.
For Time
3 Rounds
2 Squat Snatches
15 Box Jump Overs
2 Squat Snatches
15 Pull Ups
2 Squat Snatches
15 Wall Balls
Load should be a moderate weight.
time cap:18 mins
POWERLIFTING
Week 11 Day 1
Build to a 5 rep back Squat Squat
Sumo Dead Lift
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Bench Press
5@50%, 5@55%, 5@60%, 5@65%, 5@70%
Weighted Box Step Ups
8×8
Good Mornings
8×8@40%
Reverse Hypers
3×10-15 Reverse Hypers
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 Pos. Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances
Muscle Snatch+Hang Power Snatch+High Hang Squat Snatch
(Percentages based off Muscle Snatch)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Snatch Singles
2@70%
1@75%
2@80%
1@85%
1@90%
Back Squat
10@40%+5#’s
10@95% of 40%+5#’s
10@90% of 40%+5#’s
Core:
Plank Pos. Pull Throughs
3×10
Build to a 3 rep. Regular tempo up, 3 second tempo descend. TnG.
For Time:
3 Rounds
21 Back Squats
15 Bent Over Rows
9 Shoulder Presses
Your weight will be dictated by the shoulder press.
POWERLIFTING
Week 10 Day 4
Build to a 1 rep Close Grip Bench Press
Barbell Floor Press
8×8@40% of bench
Chest Flys
8×8
Arnold Press
8×8
Barbell Tricep Ext
8×8
OLYMPIC LIFTING
Day 4
High Hang Snatch Grip High Pulls
8×8@40% of Snatch
Front Rack Zotts Press
5×5 empty barbell or lighter
Jerk Dips
5×5@70%
Empty Barbell Snatch Balance
5×3
Empty Barbell Tall Cleans
5×3
Empty Barbell Push Jerk Balance
5×3
Split Jerk Balance
5×3
CrossFit Wig Wag 