Weightlifting Program – Week 5: 82-87%

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… add one }
  • Peter Haas 14 October 2009, 12:07 pm

    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.

  • Colin McNulty 14 October 2009, 7:07 pm

    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!

  • Skinnydudeworkout 22 October 2009, 6:57 am

    These are pretty intense. I’ll try to do these stuff sometime. Cheers.

  • Colin McNulty 22 October 2009, 10:08 am

    Yes indeed they are. I’m thinking too intense, as I’ve picked up my 6th niggle in 6 weeks. :-S

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