Olympic Training – CrossFit LoDo – Denver Colorado
5 Day Program
Day 1: (Emphasis on lifts)
Clean + Jerk (from the Hang @ the knee) 4x (2+1) @ 80%
Snatch 4×2 @ 80-85%
Snatch Pulls 5×3 @ 95%
Core work
Day 2: (Emphasis on strength)
Front Squat 4×4 @ 80%
Push Press 2×3 @ 75-80%, 4×2 @ 85% of best push press max
Muscle Clean (no hook grip, no thigh brush) 5×3 @ 60% of max clean
Snatch grip press 4×5 @ 75% of max snatch press
RDLs or Back extensions 4×10
Core work
Day 3: (Emphasis on lifts)
Snatch (floor) 20 singles @ 75-80%; one a minute on the minute
*(go by feel, if it feels light go up 5% from week one
Clean and Jerk 15 singles @ 75-80%; one a minute on the minute
*(go by feel, if it feels light go up 5% from week one)
Snatch Pulls to the knee 4×2 @ 105% of best snatch
Clean Pulls to the knee 4×2 @ 105% of best clean
Core work
Day 4: (Emphasis on strength)
Back Squat 6×3 @ 82.5%
Power Clean + Split Jerk (2+1) @85% 4x (2+1)
Muscle Snatch; 4×3 @ 65% of max snatch
Heavy kettlebell swings 6×6 (Russian style)
Jumps 3×5 with barbell on back
Core work
Day 5: (Emphasis on Lifts)
Snatch; 7×1 @ 92.5% of max snatch
Clean & Jerk; 5×1 @ 92.5% of max C&J
Snatch Pulls (floor); 5×3 @ 95%
Back Squat (only if necessary and you have the energy) 6×2 @ 80%
*should be nice and easy
Core work
3 Day Program
Day 1: (Varied Strength & Lift emphasis)
Snatch (floor); 5×2 @ 85%
Snatch Pulls (floor); 5×2 @ 100% of max
Hang Clean and Jerk from knee; (1+2) (one hang clean, two jerks); 4 sets @ 85%
Front Squat; 3×3 @ 90%
Muscle Snatch; 4×2 @ 70%
Jumps with barbell on back 3×5
RDLs or Back extensions 3×10
Core work
Day 2: (Varied Strength and Lift emphasis)
Hang/Block (just above knee) Snatch 12×1 @ 85% hang snatch; one a minute on the minute
Hang/block (Just above knee) Clean & Jerk 10×1 @ 85%; one a minute on the minute
Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)
*hold one second each position
Squat Clean + Front Squat + Push Press; 5×2 @ 80% of max push press
Core work
Day 3: (Varied Strength and Lift emphasis)
Snatch; 8×1 @ 90%
Clean & Jerk; 5×1 @ 90%
Back Squat; 5×2 @ 90%
Jumps with barbell on back 3×5
RDLs or back extensions; 3×10
Core Work
2 Day Program
Day 1:
Hang/Block (just above knee) Snatch 12×1 @ 85% hang snatch; one a minute on the minute
Hang/block (Just above knee) Clean & Jerk 10×1 @ 85%; one a minute on the minute
Snatch pulls to knee 4×2 @ 95-100% of max snatch
Clean Pulls to knee 4×2 @ 95-100% of max clean
Heavy kettlebell swings (Russian style) 6×6
Back Squat 5×2 @ 90% (*only if necessary & have energy)
Core work
Day 2:
Snatch; 7×1 @ 85-90%(NOT one every minute)
Clean & Jerk; 5×1 @ 85-90% (NOT one every minute)
Front Squat; 5×2 @ 85-90%
Muscle Snatch; 5×2 @ 70%
jump up with barbell on back 3×5
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