Fitness and Performance: 3 x 5 Linear Progression
Add 5-10 lbs to last week. If this is your first exposure this cycle then back off sufficient enough from last cycle and plan to hit your 5RM for 3×5 in week 8.
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5 Rounds or 18 minutes:
5 Front Rack Reverse Lunges* Left
5 Front Rack Reverse Lunges* Right
10 Kipping Toes to Bar or Kipping Knee Tucks
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- Happy birthday, Jenny M.!
Introducing: Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include:
- Front Squat
- Back Squat (high bar)
- Push Press
- Snatch Pull
- Clean Pull
- Deadlift (Clean/Snatch style)
Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
“Participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
Typical Sessions Include:
- Warm-up/Next Level Oly Yoga
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
Program Price Options:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:
+2x CF Add-on $100
+3x CF Add-on $150
$30 drop in (non-members), $25 drop-in (active members)
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
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