6 WEEK STRENGTH PHASE

Jan 4th, 2013

Comments: 1
Category: Training Programs

6 WEEK STRENGTH PHASE

Alright holidays are over its time to get back to work. We just got done our 8 week strength phase based on Jim Wendlers book 5,3,1. We focused on 5 lifts: A: Power clean/ Hang clean
B: Front squat
C: Shoulder Press
D: Back Squat
E: Push press
We made some huge improvements in all of these lifts and everyone’s technique is starting to look really good, keep up the great work. this new phase we are starting will be 2 3 week phases using the west-side conjugate method. This new 6 week phase will start January 7th.
I have outlined the the next 6 weeks and would like you to take some time and soak it in and prepare yourselves mentally. Monday /Fridays will be max effort days we will go heavy on those 2 days. Tuesday/thursday will be dynamic effort speed days in which bands and chains will be normally used. Wednesday and Saturdays will be conditioning and durability days with more sport specific skills SUCH AS OLYMPIC LIFTS.

MONDAYS MAX EFFORT SQUAT/PULL:
WEEK 1: PARALLEL BOX SQUAT 1 REP MAX/ SUMO DEADLIFT HIGH PULL 5 REP MAX.
WEEK 2: RACK PULL 1 RM/ 80 FT SLED DRIVE 1 RM X 4
WEEK 3: BACK SQUAT 1 RM/ WEIGHTED PULL UP 1RM.
WAVE 2
WEEK 1: GOODMORNING 3 RM/ SUMO DEADLIFT 10 RM
WEEK 2: SUMO PLATFORM PULL 3″ 1 RM/ BULGARIAN SPLIT SQUAT 5 RM
WEEK 3: ZERCHER SQUAT 1 RM/ 1 LEG DEADLIFT 5 RM

TUESDAYS DYNAMIC EFFORT PRESS
WEEK 1: CLOSE GRIP BENCH PRESS 9X3 @50% 1 RM+40% A.R.
WEEK 2: CLOSE GRIP BENCH PRESS 9X3 @55% 1 RM+40% A.R.
WEEK 3: CLOSE GRIP BENCH PRESS 9X3 @60% 1 RM+40% A.R.
WAVE 2
WEEK 1: FLOOR PRESS 9X3 @50% 1 RM+40% A.R.
WEEK 2: FLOOR PRESS 9X3 @55% 1 RM+40% A.R.
WEEK 3: FLOOR PRESS 9X3 @60% 1 RM+40% A.R.

THURSDAY DYNAMIC EFFORT SQUAT/PULL
WEEK 1: BOX SQUAT 12X2 @ 50% 1RM + 40% A.R/ HANG POWER SNATCH 10X1 60% 1 RM
WEEK 2: BOX SQUAT 12X2 @ 55% 1RM + 40% A.R/ HANG POWER CLEAN 5X5
WEEK 3: BOX SQUAT 12X2 @ 60% 1RM + 40% A.R/ KNEELING JUMPS 5X5
WAVE 2
WEEK 1: FRONT SQUATS 12X2 @ 50% 1RM+40%A.R/ MAX HEIGHT BOX JUMP
WEEK 2: FRONT SQUATS 12X2 @ 55% 1RM+40%A.R/ 80 FT BURPEE BROAD JUMP X 4
WEEK 3: FRONT SQUATS 12X2 @ 60% 1RM+40%A.R/ STANDING BROAD JUMP MAX EFFORT

FRIDAY MAX EFFORT PRESS
WEEK 1: BOARD PRESS 1 RM/ SPLIT JERK 5 RM
WEEK 2: FLOOR PRESS 1 RM/ RING DIPS 4 X MAX
WEEK 3: BENCH PRESS 1 RM
WAVE 2
WEEK 1: DB BENCH PRESS 5 RM/ HANDSTAND PUSH UP 4 X MAX
WEEK 2: PUSH PRESS 1 RM/ RING PUSH UPS 4 X MAX
WEEK 3: RACK PRESS 1 RM/ RING DIPS WEIGHTED 1 RM

* FOR EACH STRENGTH DAY WE WILL DO 2 TO 4 ACCESSORY MOVEMENTS OR A WOD TO TRY AND FOCUS ON OUR INDIVIDUAL WEAKNESSES AND GET BETTER AT THINGS WE SUCK AT.
SQUAT/PULL ACCESSORY WORK: ALL GOODMORNING VARIATIONS
GLUTE HAM RAISES/ HIP EXTENSIONS
WEIGHTED TOES TO BAR/ LEG LIFTS/ L-SITS
SLED PUSH/PULL
PULL UP/MUSCLE UPS/ BENT OVER ROWS/ HAMMER CURLS/ ROPE CLIMBS
PRESS DAYS ACCESSORY WORK: DBELL PRESS VARIATIONS
RING PUSH UP/DIPS/ HANDSTAND PUSH UP
TATE PRESS/JM PRESS/ TRICEP PRESS DOWNS.

OLYMPIC LIFTS: FOR THE NEXT 6 TO 8 WEEKS WE WILL BE FOCUSING ON OUR SQUAT CLEAN AND HANG POWER SNATCH, WE WILL ALSO SPEND SOME TIME WORKING ON OUR HEAVY THRUSTERS.

WODS:”JT” 21,15,9 REPS OF HANDSTAND PUSHUPS, RING DIPS, PUSH UPS FOR TIME.
“SIAN’ 1 MILE RUN 250 DOUBLE UNDERS 1 MILE RUN 250 DOUBLE UNDERS FOR TIME
“RANDY” 75 REPS FOR TIME POWER SNATCH (75/55)
“ELIZABETH” 21,15,9 REPS OF CLEAN (135/85) RING DIPS FOR TIME.

This strength protocol will replace the current strength regimen we are using but will not interfere with the WOD’s. Our physical training will continue as usual, i.e. warm-up, skills, strength, WOD, cool down.

HOPEFULLY THIS GIVES EVERYONE A GOOD IDEA OF OUR PROGRAMMING FOR THE NEXT COUPLE WEEKS IF ANYONE HAS ANY QUESTIONS OR IDEAS OR THINGS THEY WOULD LIKE TO WORK ON IN THE NEXT PHASE LET ME KNOW SO I CAN PROGRAM IT IN. I LOVE EXPERIMENTING WITH DIFFERENT STYLES OF TRAINING AND PERIODIZATION SO FEEL FREE TO THROW OUT ANY IDEAS. I CANT WAIT TO GET THIS NEXT STRENGTH PHASE STARTED AND SEE ALL THE NEW P.R’S SEE YOU AT D7 HAPPY NEW YEARS.

DISCUSSION 1 Comments

  1. Michael Garcia January 4, 2013 at 6:25 pm

    Gonna be fun!!

Add a comment

Your email address will not be shared or published. Required fields are marked *