5 Day - Stand Alone
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This 5 day a week program has been designed to cater primarily to Weightlifters looking to compete and CrossFitters that need to focus largely on their olympic lifts.
This program is moderately high in volume and may prove to be difficult to sustain if you're doing a lot of traditional CrossFit programming. If your Weightlifting is holding you back from reaching your CrossFit goals this is a perfect program to primarily focus on for a few months at a time to rapidly boost your Olympic lifts and overall strength.
If you're solely looking to compete in Weightlifting whether at the local or national level this program is perfect. This program would be geared towards athletes ages 18-40 due to the moderately high amount of volume.
Top level athletes following this programming
USAW level 4 coach 2017 Youth world team leader 2016 Pan am team leader 2016 Junior world team leader 2015 World team coach 2011 Jr. World team head coach
3x National Champion 4x American Open Champion 2x World Team member 3x Pan Am Team member
2x National Champion 3x American Open Champion 3x World Team Member 3x Pan Am Team member Former Snatch American record holder 170kg/375lbs
2014 CrossFit Games 2014 CrossFit Regionals Champion All American Gymnast 2017 USAW Nationals 5th place
5 Day - Stand Alone happenings
Months on Wodfollow
Here's an example day of programming
Outlaw Barbell (5 Day - Stand Alone) - Friday, Mar 24 Expanded
Snatch from mid thigh 50%-3 60%-3 70%-3 80%-3 85%-3 80%-3 *AKA high hang position. If you have blocks use them. The focus of this exercise is to develop explosiveness and quick hip drive to the bar.
Behind head Split Jerk 50%-3 60%-3 70%-3 80%-3 85%-3 80%-3 *Focus on super explosive drive and perfect bar placement directly behind your head.
Back rack lunges 50%-3 60%-3 70%-3 80%-3 85%-3 80%-3 *Based off 1 RM Clean Good Morning 3x5 at moderate intensity *Should be difficult but no risk of missing