Friday 10/30/15

Muscle Snatch
1x3 (135)
1x3 (155)
2x2 (175)

Every 1:00 for 10:00
1 Power Snatch from blocks (BK)
155/165/175/185/195/205/215/225/235/245

Every 1:00 for 10:00
1 Power Clean + Push Press
185/195/205/215/225/235/245/255/265/275

Wednesday 10/28/15

Every 1:00 for 10:00
1 Drop Snatch
155/165/175/185/195/205/215/225/235/245

Snatch High Pull + Power Snatch (deficit)
1+1, 1+1 (185)
1+1 (195)
1+1, 1+1, 1+1, 1+1 (205)
 
Clean + Jerk
70% 1+1 (230)
75% 1+1 (245)
80% 1+1, 1+1, 1+1 (265)
85% 1+1 (280)
90% 1+1, 1+1 (295)

Monday 10/26/15

Every 1:00 for 10:00
1 Power Snatch from blocks (BK) + 1 Drop Snatch at 75% (185lbs)
(based on Power Snatch 1RM)

Snatch Push Press + Overhead Squat
75% 2+1 (205)
80% 2+1 (220)
85% 1+1, 1+1 (235)

Every 1:00 for 10:00
1 Power Clean from blocks (BK) + 1 Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)

Clean from blocks (BK) + Front Squat + Jerk
70% 1+1+1, 1+1+1 (225)
75% 1+1+1, 1+1+1 (245)
80% 1+1+1, 1+1+1 (265)

Clean Pull
95% 1x2 (315)
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)

Saturday 10/24/15

Iron Athlete Weightlifting Clinic at RedTail CrossFit

Demo Lifter

Every 1:00 for 10:00
1 Snatch
175/185/195/205/215/225/235/245/255/265

1 hour of rest

Every 1:00 for 7:00
1 Clean & Jerk
205/225/245/265/285/305/315

Thursday 10/22/15

Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 75% (185lbs)
(based on Power Snatch 1RM)

Every 2:00 for 10:00
1 Drop Snatch at 185/205/225/245/265

Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75% (225lbs)
(based on Power Clean + Push Press 1RM)

Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk at 225/245/265/285/305

Clean Pull
100% 2x3 (335)
110% 3x2 (365)

Jerk Recovery
1 at 264/286/308/330/352

Monday 10/19/15

Every 1:00 for 10:00
1 Snatch Push Press + 1 Overhead Squat
135/145/155/165/175/185/195/205/215/225

Snatch
70% 2x2 (195)
75% 1x2 (205)
82.5% 6x1 (225)

Every 1:00 for 10:00
Odd min: 1 Power Clean + Clean from blocks (BK) 245lbs
Even min: 1 Pause Jerk (:03) 245lbs

Clean & Jerk
82.5% 2x1

Front Squat & Jerk Dip
2x2 315lbs

Thursday 10/15/15

Power Snatch from blocks (BK)
70% 2x2 (170)
75% 1x2 (180)
80% 1x2 (192.5)
85% 1x2 (205)
90% 3x1 (220)

Power Clean from blocks (BK)+ Push Press
70% 2+2 (198)
75% 2+2 (215)
80% 2+2 (231)
85% 1+1 (242)
90% 1+1 (260)
95% 1+1 (275)

Front Squat + Jerk
70% 2+1 (231)
75% 2+1 (245)
80% 2+1 (264)
85% 2+1 (280)
90% 1+1 (295)

Clean Pull
1x3 (308)
1x3 (330)
2x2 (352)

Jerk Dip
1x2 (352)

Monday 10/12/15

Snatch
2x2 (185)
1x1 (195)
2x1 (205)
2x1 (215)
1x1 (225)
1x1 (235)
1x1 (245)
2x1 (255)

Clean & Jerk
1x1 (275)
1x1 (295)
1x1 (315)

Snatch Pull
2x2 (315)

Back Squat
1x3 (275)
1x3 (315)
2x2 (365)

Friday 10/9/15

Snatch from blocks (BK)
70% 2x2 (195)
75% 1x1 (210)
80% 2x1 (220)
85% 2x1 (235)
87% 1x1 (242.5)

Snatch High Pull from blocks (BK)
65% 1x3 (185)
72.5% 1x3 (210)
82.5% 2x2 (225)

Power Clean + Clean from blocks (BK)
70% 1+1 (215)
75% 1+1 (230)
80% 1+1 (245)
85% 1+1, 1+1 (260)
90% 1+1 (275)
95% 1+1, 1+1 (290)
(percentage based on power clean 1RM)

Pause Jerk
70% 1x2 (230)
75% 1x2 (250)
80% 2x1 (265)
85% 1x1 (280)
90% 1x1 (295)

Clean Pull
90% 1x3 (295)
100% 1x3 (335)
110% 2x2 (365)

Wednesday 10/7/15

Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk (from blocks BK)
185/195/205/215/225/235/245/255/265/275

Power Snatch from blocks (BK)
70% 1x3 (175)
75% 2x2 (195)
80% 3x1 (205)
85% 1x1 (215)
90% 3x1 (225)

Thruster from back
70% 1x3 (195)
75% 1x3 (215)
80% 1x2 (230)
85% 1x2 (245)
90% 2x1 (265)

Snatch Romanian Deadlifts
1x4 (185)
1x4 (205)
1x4 (225)
1x4 (245)

Monday 10/5/15

Snatch
70% 2x1 (190)
75% 1x2 (205)
80% 2x1 (220)
85% 1x2 (235)
90% 2x1 (250)

Clean from blocks (BK)
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)

Pause Jerk
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)

Snatch Pull
100% 3x3 (275)

Friday 10/2/15

Clean from blocks (BK)
70% 1x2 (245)
75% 2x1 (260)
80% 1x2 (275)
85% 2x1 (285)

Thruster
80% 2x1 (225)
85% 1x2 (245)
90% 2x1 (265)