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17 Jun

Barbell work for the week of 6.16.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 72.5% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work:

  1. Snatch balance + press-under + OH squat, 1+1+1: 3×3 of this complex
  2. 3-position overhead squat: 3×3 (empty bar)
  3. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 55-60% of 1RM snatch, alternating with
  4. Press from split: 6-5-4-3-2-1 ascending weight (Squat jerkers perform a press from bottom of the front squat)
  5. Press into split: 4×3 at moderate weight

NOTE: You will alternate sets of the tall snatch and the press from split. For example, you will do your first 2 tall snatch reps, then do your first 6 press from split reps. Next round will be 2 tall snatches followed by 5 presses from split, etc.

Please note that front squats this week are lighter than last week. Email me any questions you may have for this week!

10 Jun

Barbell work for week of 6.9.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 75% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work:

  1. Tall muscle snatch (now forward lean or hip movement): 3×5 (empty bar)
  2. 3-position overhead squat: 3×3 (empty bar)
  3. Press-unders: 3×5 (empty bar)
  4. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 55-60% of 1RM snatch
  5. Press from split: 6-5-4-3-2-1 ascending weight (Squat jerkers perform a press from bottom of the front squat)

NOTE: You will alternate sets of the tall snatch and the press from split. For example, you will do your first 2 tall snatch reps, then do your first 6 press from split reps. Next round will be 2 tall snatches followed by 5 presses from split, etc.

Make sure you do your front squats as everyone competing needs a bit more volume on their legs. Please email me any questions you may have for this week!

03 Jun

Barbell work for week of 6.2.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Barbell Patterning This Week

1. Front squats (for everyone competing, as our legs now need to get a bit stronger going into competition)

Front Squat
Set 1 – 1.1.1 @ 70% of 1rm (Tempo 2020) (rest 10s btw singles)
Set 2 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)
Set 3 – 3.3 @ 90% of set 1(No Tempo) (rest 10s btw triples)

Note: For set 1, you will do 3 single reps where you pause with the bar held in the front rack between each rep. These reps are performed at a 2020 tempo (2 seconds down, no hold, 2 seconds up). The next two sets are done as two triples with a 10-second pause between where you will hold the bar in the front rack. The triples are NOT done at a tempo like the first set.

Snatch and Jerk Work (~15 minutes):

  1. Muscle snatch: 3×10
  2. Press-unders: 3×10
  3. OH squat: 5×3 @ 85% of 1RM Snatch (taken from floor)
  4. Tall snatch with zero hip movement (shrug and pull under): 6×2 @ 50-55% of 1RM snatch
  5. Press into split (strict press where you finish in a split jerk receiving position): 3×10 — NOTE: squat jerkers do a press into squat

Everyone should do the additional front squat work as our legs need to get a bit stronger for competition. For the other work, the muscle snatch and press-unders are meant as a warm-up for the squats and tall snatch work. Focus on speed here, we need to get fast and aggressive with these movements. As always, email me with questions if you have them. Good luck!

25 May

Barbell work for week of 5.26.14

klokov_mobility

  • Day 1: Wednesday Strength Class
  • Day 2: Thursday Strength Class

Hey guys,

Due to Memorial Day, there will be no strength class on Monday. Last week we tapered down the volume to recover from the previous cycle. This week, we are going to be testing some 1RM numbers to get a good baseline for the next cycle moving forward. The goal of this upcoming week is to lift some heavy weight with plenty of rest and only chase after numbers if the movement feels good. In addition, many of us do NOT have the levels of flexibility displayed by Klokov in the picture above. For that reason, come in on a third day and attack the following areas if they are lacking mobility:

  1. Thoracic spine/upper back
  2. Hips (i.e. if you cannot drive out properly in the bottom of a squat)
  3. Shoulders (this will often be combined with T-spine mobility — can you not lift your arms into a stable overhead position?)
  4. Ankles/Calves (if your feet turn out in a squat as you go lower)
  5. Forearms/triceps (often limits the front rack or the ability to lock out elbows overhead)

Let me know if you have any questions or would like specific mobility exercises to perform based on where you struggle. Good luck this week and I hope you all hit some big PR numbers!

18 May

Barbell work for the week of 5.19.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class

Note that there is no additional barbell patterning work for this week since we are tapering in the strength classes. The purposes of this week is for you guys to recover by doing a week of lower total volume. This week will not be easy as we will be working heavy weights in class, but you will be doing far fewer repetitions than you have been. Feel free to email me any questions about the taper/why we are structuring the program this way.

13 May

Barbell for week of 5.12.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk work ~20 minutes (All with EMPTY BAR unless stated otherwise)

  1. Muscle snatch: 3×10
  2. Press-unders: 3×10
  3. OH squat: 5×3 @ 80% of 1RM Snatch (all reps taken from floor)
  4. Tall snatch with zero hip movement (shrug and pull under): 5×3 @ 50% of 1RM Snatch
  5. Tempo behind-the-neck strict press (10 seconds to press up, 10 seconds pause at top with active shoulders, 10 seconds to lower down): 3×4

Next week there will be no additional barbell patterning work as we are tapering for the week in strength class. Use next week to mobilize and recover for our next training phase.

06 May

Barbell Work for Week of 5.5.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk work ~20 minutes (All with EMPTY BAR unless stated otherwise)

  1. Tempo behind-the-neck strict press (10 seconds to press up, 10 seconds pause at top with active shoulders, 10 seconds to lower down): 3×4
  2. Overhead squats: 3×10 (at this point these should be getting automatic)
  3. Press-unders (snatch grip): 3×10
  4. Sotts’ Press: 6-5-4-3-2 ascending weight (build to about 50-55% of your max Snatch)
  5. Push press + close-grip OH squat, 1+1: 3×10
  6. Press from split or press from squat (just like last week): 6-5-4-3-2 ascending weight (build to about 50-55% of your max Clean and jerk)

If you have specific questions on any of the movements, please email me at justin@reebokcrossfitbackbay.com. I would rather you ask questions than do this incorrectly!

30 Apr

Barbell Work for Week of 4.28.14

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  • Day 1: Monday Strength Class
  • Day 2: Wednesday Strength Class
  • Day 3: Thursday Strength Class
  • Day 4: Barbell patterning (below)

Barbell Patterning This Week

Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM from last week + 5#
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins w/ EMPTY BAR except for #5)

  1. Behind-the-neck jerk (snatch grip): 3×10
  2. Overhead squat: 3×10
  3. Press-under + Sotts press: 3×5 (For this, do one press-under and one sotts press; this constitutes one rep and you will do this 5 times per set)
  4. Tall snatch with NO HIP MOVEMENT (same as last week): 3×10
  5. Press from split OR Press from squat (for squat jerkers): 6-5-4-3-2 ascending weight (keep final weight light to moderate, this is just for position)
  6. Tall clean with NO HIP MOVEMENT + jerk: 3×5 (1 rep of each movement constitutes 1 rep of the complex, do this 5 times)
21 Apr

Barbell work for week of 4.21.14

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  • Day 1 - Wednesday Strength Class
  • Day 2 - Thursday Strength Class
  • Day 3 - Barbell Patterning (below)

Barbell Patterning this Week
Front squats — 3 sets (this is additional squat work ONLY IF your Power clean > your full squat clean)

  • Set 1 = 3RM
  • Sets 2 and 3 = 3 reps @ 90% of Set 1

Snatch and Jerk Work (~15-20 mins; EMPTY BAR)

  1. 3-position Overhead squat (quarter, half, full — stand after each position): 3 sets of 4 reps (12 total squats per set)
  2. Snatch balance: 3 sets of 10 reps
  3. Press-unders (press directly into bottom of overhead squat): 3 sets of 10 reps
  4. Tall snatch with NO HIP MOVEMENT (start with bar in hip crease and shrug up with shoulders, traps and elbows while pulling immediately into the squat; hips and legs impart ZERO momentum on the bar): 3 sets of 10 reps
  5. Press from split: 3 sets of 10 reps
  6. Press into split: 3 sets of 10 reps
15 Apr

Barbell Work For Bay State Athletes – Week of 4.14.14

LYDIA2

 

Hey Bay State Games Athletes,

Your strength work each week will be the 3 programmed strength classes currently available Mondays, Wednesdays and Thursdays. In addition, I will be posting an extra day of “Barbell Patterning” in which all of the exercises listed will be done with an empty barbell and ONLY an empty barbell. The point of this work is to build your technique from a neurological standpoint as many of you are new to snatching, etc.

This work can be done before or after any of your regular WOD classes, mobility classes, or endurance classes. I would NOT recommend doing it after a lifting class, but doing it before may be a good way to warm up for some of you who can get here early.

Snatch Work (~10-15 minutes)

  1. Behind-the-neck strict press: 3-4 sets of 10 reps
  2. Overhead squats (partial or full depending on mobility, keep arms locked out fully): 3-4 sets of 10 reps
  3. Behind-the-neck push jerk: 3-4 sets of 10 reps
  4. Tall muscle snatch (no leg drive, just focus on high elbows, turnover, and lockout): 3-4 sets of 10 reps

Jerk Work (~10 minutes)

  1. Split jerk footwork (NO BARBELL): 3 sets of 10 reps (jump and land in a split position)
  2. Strict press from split: 3 sets of 10 reps
  3. Strict press into split (strict press to eye level, then drive under into a split to finish): 3 sets of 10 reps

This supplemental work, once again, must be done with an EMPTY BAR and is designed to drill good execution and positions. Feel free to email me any questions at justin@reebokcrossfitbackbay.com.

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