Monday Hang snatch from shin 5x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead squat 3x5 70% (% of snatch) Hyperextension 3x10 with weight Tuesday Back squat 5x7 65-70% Back squat dips 3x3 110-130% Barbell stepups 3x10 each leg RDL 5X5 70% (% of clean) Wednesday Jerk 5x3 3 second pause on dip 70-75% Jerk drives 3x3 110-130% Dips 3x10 with weight if possible Lateral raise 3X10 Overhead tricep extension 3x15 Situp 3x25 Thursday Re

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

YOUTUBE:Training 9/25 clean 175kg #weightlifting

Next week we test the classic lifts! Monday Clean & jerk 2 rep max Clean pull 100-115% 3×3 Push Press max, -5-10kg 2×2 Barbell overhead tricep extension 4x8 Tuesday Back Squat 90% 2×2 Back squat with 3 second pause at bottom 80-90% 3×1 Power snatch 3x1 90% Rounded back deadlift moderate to heavy 3x5 Unsupported Dumbbell Row 4x8 Wednesday Power snatch max, -5-10kg 1x2 Power clean and jerk max, -5-10kg 1x2 Clean pull off block 3×2 120-140% Push press max, -5-10kg 3×2 Thursday

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

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk. WEEK 3 Monday Hang snatch from shin + overhead squat 5x2+2 80-83% (% of snatch) Snatch pull from platform with 3 sec pause at the shin 5x3 90-95% Snatch grip deadlift 3x5 80-85% (% of snatch deadlift) ADD WEIGHT FROM LAST WEEK Front squat 3x3 80-90% Bench press 4X8 moderate Abs self training Tuesday Back squat 5x7 70

If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk. WEEK 2 Monday Hang snatch from shin + overhead squat 5x2+2 70-80% (% of snatch) Snatch pull from platform with 3 sec pause at the shin 5x3 80-90% Snatch grip deadlift 3x5 80-85% (% of snatch deadlift) Front squat 3x3 80-90% Bench press 3x10-15 moderate Abs self training Tuesday Back squat 5x7 70-80% Close stance squa

#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

MY WIFE DELIVERED MY FIRST SON ON JUN 4TH, Joshua Jr. I'm calling him JJ. #football #venicebeach #weightlifting #california #losangeles #muscle #bodybuilding #crossfit #usaweightlifting #ParadisoCrossfit #santamonica #OlympicWeightlifting

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

#Jiujitsu #Brazilia #losangeles #weightlifting #OlympicWeightlifting #santamonica #bodybuilding

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