Over on our premium program, this is day 3 of our newest 3-month “Raw Strength” Cycle. It’s ideal for both weightlifters and CrossFit athletes looking to get serious about being stronger. Weightlifters will see just enough of the classic lifts to continue improving positions and technique. CrossFit athletes should improve tremendously at the lifts and can add in aerobic work when they feel up to it. You can join the Raw Strength Program Here for only $30/month!
Here on the free online program, we have a classic 9-week cycle perfect for athletes that simply need a ton of reps with the classic lifts, which leads to the final qualifying date for Nationals.
Week 1 of 9
Day 2
A) Muscle Clean 30/4, 40/4, 45/4
B) High Hang Clean: 60/5, 65/4, 70/4, 75/3x5sets
C) Clean Pull to explode, lower to knee, hold for 5 sec then pull: 85/2, 90/1x4sets
D) 4 Sets:
50ft sled push
20 GHD situp to parallel
15 DB Presses