This is the beginning of a 12-week cycle with an 8-week focus on leg strength, finishing with a 4 week Bulgarian-style structure focused on maxing out on snatch and clean & jerk. If you do not recognize any of the terminology please reference the Catalyst Athletics website.
- Back squat: 3 x 10 @65%
- Block (or hang) snatch (mid-thigh): 5 x 3 @ 65%
- Halting snatch deadlift (hip): 3 x 3 @ 80% of snatch
- Overhead Squat: 5 x 3 @ 65%
***percentages are based off of your 1RM for that movement unless otherwise specified. For example, if you are supposed to do 5 x 3 hang snatch at 65%, that means 65% of your best hang snatch***
Week 1 of 4
This is a 4 week mesocycle within the 12 week macrocycle. There will be a lot of work in the first 3 weeks (aka a butt load of squatting) and a lot of rest in the last week to prepare you to test your max back squat, snatch, and clean & jerk.
Beginner
- Snatch technique drills
- Hang snatch: 5 x 3
- Snatch push press + overhead squat: 3x 3 + 1
***there are no percentages listed for beginners. You will be doing these by feel and only working up to a weight that allows you to perfect your technique. Save your enthusiasm to lift heavy things for the WOD classes***
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| Tim G., owner of Oso CrosFit. Check them out in San Antonio! |
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