Monday Muscle snatch no contact 5x5 moderate Snatch deadlift+snatch+overhead squat off platform 5x2+1+2 65-75% Snatch pull 3 second pause at shin 5x3 80% Drop snatch 5x3 50-70% Hypers 3x10 Tuesday Back squat 5x10 62-72% Squat dips 3x3 100% Leg extensions 3x20 Leg curl 3x15 Sit-ups 3x20-30 Wednesday Behind the neck jerk 5x3 80-85% Bench press 4x8 heavy Dips 5x3 with weight Bent over row 5x10 Behind the neck snatch grip pull-up 3xas many as possible Thursday Rest Friday Muscle

3 more weeks in our program! Monday Clean & jerk 3×2 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 2 rep max, -5-10kg 2×3 Barbell overhead tricep extension 4x8 Tuesday Back Squat max, -5-10kg 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Snatch 4×1-2 90-93% Snatch pull 100-115% 3×2 Snatch grip push press 2 rep max, -5-10kg 2×3 Hyperextension 3×6 3 se

We will begin to land the plane for this 12 week cycle. Our scope of focus will narrow to improving in the classic lifts and squats. Monday Clean & jerk 3×2+1 85-87% Clean pull off platform 90-100% 3×3 Clean pull 100-115% 3×2 Push Press 3 rep max, -5-10kg 2×3 Barbell overhead tricep extension 3×15 add weight Tuesday Back Squat 3 rep max, -5-10kg 2×3 Back squat with 3 second pause at bottom 80-90% 5×1 Rounded back deadlift moderate to heavy 4×6 add weight Unsupported Dumbbell

#OlympicWeightlifting #santamonica #crossfit #bodybuilding #usaweightlifting #weightlifting #california #muscle #Jiujitsu #losangeles #venicebeach #fatloss #football

#ParadisoCrossfit #football #weightlifting #california #muscle #losangeles #venicebeach #fatloss #bodybuilding #usaweightlifting #crossfit #santamonica #OlympicWeightlifting

THANKS TO ALL WHO CAME TO THE VBC COOKOUT! #OlympicWeightlifting #santamonica #bodybuilding #usaweightlifting #crossfit #weightlifting #california #muscle #losangeles #fatloss #venicebeach #football

http://www.paradisocrossfit.com/2016/04/16/pcf-university-kipping-it-real-3/ #OlympicWeightlifting #santamonica #bodybuilding #crossfit #usaweightlifting #ParadisoCrossfit #california #losangeles #weightlifting #muscle #venicebeach #fatloss #football

#football #venicebeach #fatloss #losangeles #weightlifting #california #muscle #ParadisoCrossfit #crossfit #usaweightlifting #bodybuilding #Brazilia #santamonica #OlympicWeightlifting #Jiujitsu

Thanks to everyone who participated and helped with our members only meet! It was a blast. Great energy and good lifting! #ParadisoCrossfit #california #weightlifting #muscle #losangeles #fatloss #venicebeach #football #usaweightlifting #bodybuilding #crossfit #santamonica #OlympicWeightlifting

COME SUPPORT OUR TEAM AS WE COMPETE THIS SATURDAY! LIFTING STARTS AT 9! LOCATION IS WHITTIER, CALIFORNIA AT THE CHIKARA WEIGHTLIFTING CLUB! #OlympicWeightlifting #weightlifting #crossfit #bodybuilding #muscle #football #fatloss #losangeles #santamonica #venicebeach #california #usaweightlifting

We are preparing for our team competition on March 5th. It will be in Whittier. The venue will be at Chikara Weightlifting, the St. Patty's Day Meet. #OlympicWeightlifting #crossfit #weightlifting #bodybuilding #muscle #football #fatloss

Our quarterly members' only meet is this Friday, the 15th at 6pm! #fatloss #football #muscle #bodybuilding #weightlifting #ParadisoCrossfit #crossfit #Crossf #OlympicWeightlifting

Congrats to Ariel and Jeremy on their outstanding performances at the 2015 American Open. This was their first national meet! #OlympicWeightlifting #crossfit #ParadisoCrossfit #weightlifting #bodybuilding #muscle #football #fatloss

Our meet is in 2 weeks! Got some lifters from all over the area coming! Hope to see some good competition!! #weightlifting #bodybuilding #muscle #football #fatloss