MAXING OUT ON CLEAN, BENCH, & OHS

CROSSFIT:

CROSSFIT TOTAL II
Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep

Clean is from the ground, power or squat.

TRAINING CAMP:


Press 5-5-5

Push Press 5-5-5

"Helen"
3 Rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Competition Level: Coach approved appropriate band pull-ups ok
Masters 55+: Coach approved appropriate band or ring rows
Performance: 1/.75 pood, coach approved appropriate band or ring rows
Fitness: .75/.5 pood, coach approved appropriate band or ring rows

BARBELL AND OLY CLUB:

Starting Strength:

Front Squat 3x5
Same weight all 3 sets. 

Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time

Strength Bias:

Front Squat 5x5 at 80% 1RM

Dynamic Bench Press 12x3 at 55% 1RM
Use 55% of your 1RM on the bar. Add Chains or bands (Same as last week).

Maintenance Bias:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)


Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

SPORT OF FITNESS WOD:

Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups


Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

Masters - Mobility:

Three sets, not for time, of:
Supine Hip Bridge x 8-10 reps @ 3012
Hollow Rocks/Hold x 30 seconds
Banded Squats x 8-10 reps @ 3211