Build Strength, Power, Speed, Work Capacity, and Durability.
After purchasing this program you will receive an e-book via email. You can also plan the program to your personal calendar in btwb.
About This Program
This program is designed for the athlete who desires to build strength, power and speed while at the same time improving overall work capacity and durability. Building strength is tough, and it takes time. This program will be based off of all the strength work I have incorporated into my training to compete at the highest level of the CrossFit Games for the past 11 years. My goal for this program is to be able to share all the knowledge I’ve accumulated to get you stronger and see you reach your goals!
This program will include one “session” per day, 5-6 days per week and will focus primarily on building the olympic lifts, power lifts and occasionally some odd object training (D-Ball’s, Yoke, Carries, etc.).
3 Reps @ 75% (Of current best 1RM squat)
8 Reps @ 60%
2 Reps @ 80%
5 Reps @ 70%
1 Rep @ 85%
*Rest as needed between sets. These percentages are guidelines, but just make sure that you go heavier each set on the 3-2-1 reps. The in-between sets are to get some volume in at a decent percentage after hitting something heavy. They should feel light after moving a heavier weight right before, so be explosive!
Starting light (empty bar), work up to a heavy triple for the day. Make 20#/10# jumps if you’d like in the beginning. But once you reach 70-75% of your best single, jump only 10/5# or less each set until you have hit a heavy triple for the day. A triple would be 3 reps, done as singles that you get done in under 30-35 seconds. The idea is to do these reps in quick succession so that your training your legs to be fast and strong on those last two reps and building technique as you are fatigued.
Deficit Snatch Grip Deadlifts
4 x 3 Reps @ your 3RM for the day above
*Standing on a 2-3” deficit perform 4 sets of 3 snatch grip deadlifts. The focus is on staying as tight as possible keeping the shoulders out OVER the barbell for the entire deadlift. I don’t want you guys to stand all the way up just stand as tall as you can with your shoulders out over the barbell. Use straps if you would like!
Strict Pull Up
4 Sets Total
5,5,5 (Underhand, overhand, wide grip overhand)
*Rest as needed between sets of 5’s but complete each set of 5 unbroken without coming off the bar!
15 Weighted Sit Ups (Hold dumbell on chest)
$50.00 / month
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