PROXIMAL GAIN CYCLE: WEEK 4 DAY 1

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Block Snatch (above knee) (1-2-2)

1×1 @80% of 1RM Snatch

-then-

2×2 @-10%

*record heavy single*

*increase weight by 2.5kg/ week

Clean and Jerk (1-1-1)

3×1 @80% of 1RM Clean and Jerk

*increase by 2.5kg/week

Back Squat (3-3-3)

3×3 @80% of 1RM Back Squat

.

Increase by 2.5kg/week

Snatch Pull (1-1-1-1-1)

Complete 5 sets of the Following:

Tempo Snatch Pull + Snatch Pull

@ 95% of 1RM

.

.

3s ascent for TSP

Hold 1s at finish for SP

*increase by 5kg/week

Accessory

Bent Over Row (10-10-10)

Use a moderately Challenging weight.

.

*Increase weight by 3kg/week

Bottoms Up Kettlebell Press (10-10-10)

Use a moderately challenging weight.

.

*10 reps each arm*

perfom in lunge position.