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.
