PROXIMAL GAIN CYCLE: WEEK 4 DAY 3

Crescent City Crossfit – Crescent City Weightlifting

Weightlifting

Snatch (2-2-2-2-2)

5×2 @70% of 1RM Snatch

*increase by 2.5kg/week

Block Power Clean (below knee) (3-3-3)

3×3 @70% of 1RM Clean and Jerk

*increase by 2.5kg/week

Tempo Back Squat (2-2)

2×2 @80% of 1RM Back Squat

*3s descent

.

*increase by 2.5kg/week

Clean Grip Deadlift (3-3-3-3)

1×3 @85% of 1RM Deadlift

-then-

3×3 @-10%

*increase by 2.5kg/week

*record heaviest 3 reps*

Accessory

Sorenson Hold (3×1 Minute Hold)

*use a moderate weight and hold for 1minute.

Bulgarian Split Squat (8-8-8)

Use a moderately heavy weight and complete 8 reps on each leg using dumbbells.

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*Increase by 5lbs/week