2013 Week 1+2 Strength program

Week 1-4 will be focussed at building your endurance and strengthening specific muscles for weightlifting .

BST CrossFit
Specialised program
Olympic weightlifting /Strength
Week 1-2
Monday
Day 1 Reps Sets %1RM
Front sqauts 10 4 40% FS
Snatch second   pulls 8 4 30% Snatch
Millitary   press 15 3 40%  EstMil press
Pull ups 5 4
Hyper back   ext. 10 4
Wednesday   (day 2)
Over head   sqauts 10 4 40%Snatch
Clean shrugs 10 4 60% Clean
Back sqauts 10 4 50% BS
HSPU   Negatives 5 4
Alternating   back ext. 10p/s 3
Friday (day   3)
Deadlift 8 4 50% DL
over head   lunges 5p/s 4  50% Clean and jerk
Bend over   rows 15 4 40% clean
Dips 8 5
Hallow holds 30sec 6