Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength Cycle Week I, Day A1: Back squat 3 x 5.
2. Strength Cycle Week I, Day A1: Press 3 x 5.
3. "Say Goodnight Gracie (Goodnight Gracie)" AMRAP 2 double-unders (if you get to 75, move on to...) AMRAP 2 thrusters(if you get to 15, move on to...) AMRAP 1:30 double-unders (if you get to 50, move on to...) AMRAP 1:30 thrusters (if you get to 10, move on to...) AMRAP 1 double-unders (if you get to 25, move on to...) AMRAP 1 thrusters (if you get to 5, stop.)
Level III: 135/95lbs Level II: 105/73lbs
Your goal is 150 double-unders and 30 thrusters < 9:00. If you finish, your score is your time. If not, score is double-unders/thrusters.
Level I: 10 x 3 thrusters, resting 30 sec between efforts. Then practice double-unders for 5 minutes.
NOTES ON THE STRENGTH CYCLE WE BEGIN TODAY:
We are starting a 12 week linear progression strength cycle.
"Linear progression" means that you're going to start with a light weight, and then add weight for each subsequent workout for as long as you can.
There are two days. Day A is back squat 3 x 5, press 3 x 5. Day B is front squat 3 x 5, bench press 3 x 5, deadlift 1 x 5. Day A and Day B alternate like this: Monday (a) – Wednesday (b) – Friday (a) – Tuesday (b) – Thursday (a) – Monday (b) – Wednesday (a) etc. This yields 10 linear days a month–a total of 30 over the next 12 weeks.
These are sets across, i.e., "3 x 5" means "three sets of five reps at the same weight." If you complete all assigned sets and reps, the next time the day repeats, you'll add weight.
Men will add 10lbs every squat and deadlift day, and 5lbs every press day. Women will add 5lbs every squat and deadlift day, and 2.5lbs every press day.
This means that by the end of 12 weeks, assuming you haven't missed any workouts, men will have added 150lbs to their back squat, front squat, and deadlift starting weights, and 75lbs to their press starting weight. Women will have added 75lbs to their back squat, front squat and deadlift weights, and 35lbs (roughly) to their press weight.
How do you determine where to start? If you know your one rep max (1RM) for an exercise, take 90% of that number, and then subtract the estimated added weight. For instance, a man with a 315lbs back squat would find 95% of that number (300), then subtract 150lbs (10lbs added per Day A for 12 weeks) for a starting weight of 150lbs. On the first Day A, he'd back squat 3 x 5.
If you don't know your 1RM, on the first day, simply lift to a moderate set of 5, and then repeat for 2 more sets across. That's your starting weight.
These weights will seem quite light at first! That's by design. Starting light allows you to really concentrate on your form and get comfortable with the movement. If you can be patient and stick with the program, you'll see terrific results. For instance, the man who starts squatting at 150, if he follows the program and misses no days, will finish at 300lbs for three sets of 5.
I'm setting the starting numbers a little bit high because I realize it's unrealistic to hope that everyone will make it to all 30 training days in this cycle. If you miss a day, simply do the weight planned for the missed day on the next scheduled day. Day A and Day B alternate like this: Monday (a) - Wednesday (b) - Friday (a) - Tuesday (b) - Thursday (a) - Monday (b) - Wednesday (a) etc. This yields 10 linear days a month--a total of 30 over the next 12 weeks.
You can delay stalling by microloading. If, on a given day's exercise, you barely eke out your 3 x 5, the next time, go up by 1/2 the recommended load (i.e., 5lbs for squats and DL instead of 10, 2.5lbs for press and bench press instead of 5).
If you do stall, that's fine! If you can't get all sets and reps planned for a given exercise on a certain day, simply repeat that same weight the next time that day comes up. In other words, if on a certain Monday Day A you can't get your 3 x 5 press, try again on the following Friday (the next day A). If you miss again, drop your press weight by 10% for the next day A. Assuming you get your sets and reps, microload from there (i.e., go up by 2.5lbs/day instead of 5).
The rigid structure of this program means I'll be making some adjustment in terms of the regular CrossFit programming. There'll be a greater emphasis on running and gymnastics skills on the off days, as well as more kettlebell skill work. Weekends will still be long, butt-kicking team workouts. DO NOT, repeat, DO NOT FREAK OUT AND THINK THAT BECAUSE WE ARE LIFTING WEIGHTS MORE OFTEN YOU ARE GOING TO GET BIG AND BULKY. Eat correctly, and you WILL get leaner, even without a lot of big sexy metcons.
What does eat correctly mean? I challenge EVERYONE to eat your desired body weight in protein every day. That's a good place to start. If you want to gain weight, try to eat about 18 x your current body weight in cal per day. If you want to get leaner, eat a normal 30-40-30 split on training days, and then go low carb (animal protein and salads) on rest days. It's really not that complicated, folks. If you've got further questions, go see Ryan at his Nutrition class, on Mondays at 6:45 in Noho and Wednesdays at 7:20 in Hadley.
YOU ARE GOING TO LOVE BEING STRONG!