Monday 140505

I hope you all PR'd this past weekend. Given the situation to Team Hella Strong and those following this program we will be doing a 12 week weightlifting program.  The focus will be on technique and, the work done will provide a stronger platform for future fitness competitions. During the next few weeks any metcons that you would like to do will be of personal preference( make up, follow TC program or even make some crazy shit up yourself).
As of now I see the need for everyone to lower the amount of crossfit you do and increase the amount of work on technical weightlifting. With that being said I would like to see you stick to a 2 on 1 off program based on any workouts you feel necessary:
example:

Monday
Weightlifting
21-15-9
Thruster
Burpee

Tuesday
Weightlifting
20min amrap
5 hspu
10 pistols
15 pullups

Wednesday
Weightlifting
Off Crossfit

Thrusday
Weightlifting
2014 Regionals WOD # 4

Friday
Off Weightlifting
4 x 800 m run rest 2min between sets

Saturday
Weightlifting
Off Crossfit

Sunday
Off Weightlifting
12 min amrap
2 muscle ups
4 hspu
8 kbs

So on and so forth....


If you have not tested your max Back squat, snatch and clean and jerk in the past 2 weeks - Month please do that today. otherwise...

A:

Power snatch and 2 snatch: 65% x 2 sets; 70% x 3 sets 

B:

Jerk: 70% x 3 x 2, 75% x 3 x 2

C:

Clean pull: 90% x 7 x 4 

D:

Back squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 x 2 

E:

3 x 30 Band Abs super set with 15 Heavy Hypers 

AODontbuildonbadtechnique