Sons Of 1 Barbell Club

SEPTEMBER 15

WEIGHTLIFTING PROGRAM: Just like a meet. warm up and then take 3 reps to get your max for day. rest 2 min between sets. 1. snatch: max for the day 2. clean and jerk: max for the day.

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SEPTEMBER 14

WEIGHTLIFTING PROGRAM: 1. 2 position snatch: 1st rep from floor, 2nd rep from hang, work up to ( 75%X1+1, 80%X1+1, 83%x1+1)3 that is 3 waves. remember to: drive thru your feet and legs….strong legs, FINISH AND pull your body down and around bar!! 2. snatch deadlifts: same set up as snatch. deadlift to launch, to down position, to high hang. no stopping or pausing. 90%x3, 95%x3, 100%x3 you can use straps. 3. snatch push press: 5, 4, 4, 3, 3. you select the weight. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of those.

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SEPTEMBER 11

This is a deload week, enjoy and try to be in and out of the gym in less than 60 minutes. Strength: 1) Back squat: Work up to a heavy single in 10 reps or less. *This is not a 1 RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1. Work Capacity: 10 rounds (30 minutes) – EMOM, complete: -Minute 1 = 150m row -Minute 2 = Max rep strict deficit HSPU (2-8″) -Minute 3 = 1-3x rope climb, legless *I am leaving a little room for you guys to choose the difficulty of the session. For the handstand push ups, I want them kept strict, but choose a deficit (or not) that will allow you to make no more than 10 reps the first round or 2. If you hit muscle failure in the later rounds, eliminate the deficit. Same goes for the rope climbs. Try to keep them legless and hit multiple reps the first few rounds, but if you have to go to single, normal rope climbs in the later rounds, feel free. Core: 1 round: -max rep unbroken toes to bar.

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SEPT 10

WEIGHTLIFTING PROGRAM: 1. 3 position snatch: 1st rep from floor, 2nd rep from 2″BELOW the knees, 3rd rep from hang. the 2″ below the knee will be different. the idea here is to learn to get the knees out of the way and not to being your acceleration too soon. (65%x1+1+1, 75%x1+1+1, 80%x1+1+1)3 that is 3 waves….work on getting knees out of way on that 2nd rep. 2. snatch speed pulls: (chest upright) 80×3, 85%x3, 90%x3. you can use straps. drive full foot, finish, pull body down…but keep a very straight chest when pulling down. 3. snatch push press: 5×5 you select the weight. 4. pull ups (strict) 25 total. 5. sit ups 100 or if you have the EVIL WHEEL do 50 of thos

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SEPTEMBER 9

Strength: 5 rounds (1o minutes) – EMOM, complete: -Odd minute: 1x split jerk behind the neck (Work up to a heavy single) -Even minute: max rep strict chin up (Reverse grip and if you can get over 10 reps EACH round, make them weighted) Work Capacity: Complete as many rounds as possible 15 minutes of: -5x squat cleans (155#/105#) -5x burpees over the barbell *Courtesy CrossFit mainsite Conditioning (Optional): 20 rounds: -30 second max effort row -30 seconds rest

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Sunday 30th August

1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM 2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM 3) Strict weighted pullups: 3 sets x 10 reps (AHAP) *For portion 1 and 2, go by feel. Perform at least 3 sets, but no more than 5, at 90%+ of the 10 RM established on Monday. I’d recommend to warm up, hit 90% for 10 and then go by feel after that. This is week 1 and I know we are all feeling it, so be smart about it and my plan is to do 3 sets week 1, 4 sets week 2, 5 sets week 3, unless my body tells me otherwise. Work Capacity: Complete the following as a timed trial: -2000m row *In my book, this is by far the best timed trial test to date. We have done it a handful of times, but lets see who can break 07:00! Earn your rest day tomorrow. Core: 1 rounds, not for time: -30x deadball/stone ground to shoulder *For these, I just want a relaxed pace, but give you a chance to mess around with that stone or deadball that has your number and you wouldn’t be able to use in a work capacity. This is more just meant to be fun, and work on some technique with the guys, or girls… Lastly, training days will be Monday-Wednesday, Thursday rest, Friday–Saturday, Sunday rest. Please use common sense on the workouts. For strength, if I want touch and go, power, hang, pause, etc, I will specify it, but squat is always assumed. Strength is programmed from my Olympic lifting background so think like a lifter and the work capacity is CF based, so think about CrossFit standards. Please google your question before asking and if a question is posted that anyone has received an answer on previously, please help out.  

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Saturday 29th August

WEIGHTLIFTING PROGRAM: 1. back squat: work up to 75%x3x10 sets. 2. front squats: 70%x3x3 3.good mornings to 45 degree angle:  3 x 10.  use weight, but be careful.  use great technique keeping knees slightly bent, and back tight as well as stomach. 4. toes to bar: 50 reps total.

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Friday 28th August

Strength:  1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (80-90% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: -1x clean and jerk (80-90% 1 RM) 3) Front squat: Work up to a 5 RM *For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible. Work Capacity: With a partner, complete the following for time: -50x deadlift (205#/155#) -40x clean (185#/125#) -30x snatch (155#/105#) -20x overhead lunge (135#/95#) -100ft barbell carry (135#/95#) *As a pair, you must carry the barbell 100 feet to the finish line. *If you don’t have a partner, cut the reps in half and perform a farmers walk (barbell in the back rack position) for the 100ft carry at the end. For beginner/intermediate athletes, do 135#/95# across the board.

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Thursday 27th August

WEIGHTLIFTING PROGRAM: 1. front squats: 3, 2, 1, 1, 1, 1, 1……use this as a warm up.  go fairly heavy, but not total max. rest 5 min 2. snatch: warm up like a meet.  1, rest 2 min, 1 rest 2 min, 1……ahap!! rest 10 min 3. clean and jerk: same as snatch.

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Wednesday 26th August

Strength:  1: 10 minutes (5 rounds) – EMOM, perform: -Odd minute: 6-8x KB/DB Turkish get up (Medium weight…focus on form, not weight) -Even minute: 30 seconds of work on gymnastics skill of your choice. *This is your chance to throw in some of the skill work that you have been meaning to program in, but have not. The list is open to your call: Pistols, wall wake, deficit HSPU, bar MU, clapping HSPU (jk), etc. 2: Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM. Work Capacity: Complete the following for time: -100x 2-arm KB thrusters (2x 35#/ 2×26#) *Goal is to get it in as few rounds as possible, so treat each round of thrusters as a max, unbroken effort. Any time that the KBs touch the deck, immediately perform a 50m farmers carry with the same KBs. Core:  1: Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM

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