Olympic Weightlifting
1RM snatch & CJ
Weeks 5-8
- Strength & speed progressions
- Moderate reps with movement combinations, moderate intensity and volume
Weeks 9-10
- Peak & test
- High intensity with low volume
Build
Front squat 1RM + AMRAP/ 80%
Bench press 5RM
Strict press 10RM
Weighted pull-up 1RM + AMRAP/ 50%
Barbell row 10RM
Romanian deadlift 4RM
Weeks 5-7
- Moderate reps with conventional movements
- Moderate intensity with moderate volume
Weeks 8-10
- Low reps with specialised movements
- High intensity with moderate volume
- Peak & test
CrossFit
WL:
Thruster 3RM
Deadlift 1RM
Gymnastics:
Handstand hold
Mono:
500m row
Classic CF:
‘The Assassin’
‘Cannon’
Weeks 5-8
- Density training - low to moderate intensity reps with high volume
Weeks 9-10
- Low reps with specialised movements
- High intensity with low to moderate volume
- Peak & test
