New Cycle

After completing a very successful 13 weeks of Crossfitesque workouts (although still heavily biased toward strength compared to traditional Crossfit programming) we are starting a dedicated strength cycle. This cycle should last about 10 weeks. But we're going to milk it until the gains stop so it could be longer (booyah!) or shorter (just boo).

It consists of a two week block that repeats with escalating weight (except the dynamic effort sets which stay the same).

Note: This program is not appropriate for a beginner. It is intended for an intermediate strength athlete. Also, it probably wouldn't work well for an advanced athlete either. I'll talk about what constitutes beginner, intermediate, and advanced at a later date.

Week 1

A:

Power Cleans 3x3

Shoulder Press 3x5

Back Squat 3x5

B:

Front Squat 3x3

Split Jerk 5x1

C2 Rower (various intervals and distance up to 2000m)

C:

Back Squat 1x3

Bench Press 3x5

Dynamic Effort Dead Lift 10x1 (30 sec intervals)

Week 2

A:

Power Snatch 5x2

Shoulder Press 3x5

Back Squat 3x5

B:

Overhead Squat 5x2

Muscle Ups 3 x to failure

Run (various intervals and distances up to 1600m)

C:

Dynamic Effort Back Squat 10x2 (1 min intervals)

Bench Press 3x5

Dead Lift 1x3