Audra clean pull on riser |
Monday March 26 2012
- Back Squat - 65% x 10 x 3
- Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
- Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
- Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
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11 Comments
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Todd Angel
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1 | 2012-03-26
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Greg- I love the site and information that you provide. I have a quick question: what would you recommend for an athlete that is not reaching full extension on thier lifts? Are there any drills that you would recommend? Thanks in advance for any input.
Todd |
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Greg Everett
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2 | 2012-03-27
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Todd -
You really need to determine the cause before you can make smart decisions on what drills/exercises/cues to use. You can post video in our forum and get feedback from me and others.
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Todd Angel
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3 | 2012-03-27
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Greg-Thanks for the response. I'll get to it.
Todd |
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Link
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4 | 2012-03-27
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I'm a CrossFit affiliate owner out of Denver, CO, and have had continuously poor results on progression in weight with my Olympic movements. I've only focused on them through CrossFit training and programming through our gym and feel there's plenty of potential to increase in weight by focusing more narrowly on the movements themselves, which, of course, has directed me to the experts to guide, or direct the effort...Catalyst Athletics.
I notice not a lot of people post results to the site in comments, and without knowing much of the group that follows the site meticulously (like other CrossFit boxes as an example), I'm going to guess that there's some people out there like me that simply don't post because, 1. They mix and match their programming, 2. Don't stay consistent in their training, convincing themselves that constantly varied means changing it up all the time without fulfilling goals, 3. Don't have training partners and it's hard to do Oly stuff in the gym without someone, or 4. Get bored, frustrated, overwhelmed, distracted, or something along the lines...
So, in an attempt to holler out to the ex-athlete, devout exerciser, CrossFit believer, Outlaw follower, too busy to compete in the CrossFit Open and Regionals too seriously, wants a more specific, directed goal, and loves to throw weight around...I'm going to start putting up results in hopes that there really are some of you out there...post up!
Mr. Everett and team, thank you for what you do.
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Link
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5 | 2012-03-27
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BS 265#
HSS 135#
SDL 170#
OHS 160# |
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Nick
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6 | 2012-03-28
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bs 185#
hss 105#
sdl 135#
ohs 135# |
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Nate
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7 | 2012-04-01
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Bs-165
Hss-95-95-95-95-105
Sdl-115-125-125
Ohs-125-130-130 |
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Julie
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8 | 2012-10-21
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Hi Greg,
This may sound stupid but just to confirm. On the leg strength cycle block 1 is it 10 sets of 3 reps or 3 sets of 10 reps.
Thank you. |
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Julie
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9 | 2012-10-21
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Oops sorry found it in the FAQ! |
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Brad
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10 | 2013-03-25
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Greg,
I was wondering the best way to incorporate some chest work into this. I am a football player with a 4 week gap between programs right now and this looks pretty good to encompass my Olympic lifts and heavy leg workouts needed, but lacks the chest work I also need. Any information would help.
Thanks |
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Greg Everett
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11 | 2013-03-26
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Brad -
I would throw in the chest work on days you have overhead/pressing work already (e.g. jerks, push press, OHS, etc). |
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