Day 1
- Snatch Doubles – 5 sets up to 80% = 62.5
- Clean and Jerk Doubles – 7 sets up to 80% = 80
- Dead Pull of Clean – 5 sets of 3 reps up to 110kg
- Front Squat – 7 sets of 3 reps up to 85% = 105
Day 2
- Front Squat + Split Jerk – 4 sets of 2 + 2 up to 80% of Jerk = 80
- Split Jerk – 5 sets. Starting with doubles, finishing with singles (max of 85%) = 85
- Power Snatch Doubles. 6 sets up to 80% of Power Snatch = 62.5
- Power Clean Doubles. 6 sets up to 80% of Power Clean = 80
Day 3
- Snatch – 8 sets starting with doubles, finishing with singles at 85% = 65
- Clean and Jerk 8 sets starting with doubles finishing with singles at 85% = 85
- Dead Pull of Snatch 5 sets of 3 reps at 90kg
- Back Squat – 7 sets of 3 reps up to 85% = 127.5
I have to say that I’ve cut down to 3 days a week, mostly in an attempt to reduce the niggles I’ve been picking up. 4 different ones in 4 weeks now. Last week it was my back. This week it’s a groin strain. In all instances, they’ve been mild and a few days rest has mostly sorted me out, but it’s a pain (literally and figuratively!). Certianly I’ve picked up more niggles in the last month than I have in the last year of ordinary Crossfit.
{ 4 comments… read them below or add one }
I hear ya. Full time Oly is a way different beast than CF. Yeah you’re sore, but not beat up and creaky like w/ Oly. My right knee is giving me some issues right now. Its manageable w/ a sleeve, and I’ve only got 1.5 wks left in the cycle, so I’ll rest in a couple of weeks. Good luck w/ your training.
Cheers Peter. So far everything has cleared up after a few days. I was back training today for example (Wed) for the first time since Saturday, without problem. It’s only for another 5 weeks anyway, so I’m pretty much half way though now. Will be glad to get back to regular Crossfit!
These are pretty intense. I’ll try to do these stuff sometime. Cheers.
Yes indeed they are. I’m thinking too intense, as I’ve picked up my 6th niggle in 6 weeks. :-S