8 Week Strength/Power phase

Nov 4th, 2012

Comments: 1
Category: CROSSFIT WOD

8 Week Strength/Power phase

We are beginning a cycle of strength/power training that will last about 7-8 weeks total. We just finished up a 4 week wave following the conjugate method in which our primary focus was on bench press/deadlift and we had some huge improvements so keep up the great work everyone. The next 8 weeks of strength training are based on Jim Wendler’s book: 5/3/1. This program will be based around 5 movements, listed in the order we will cycle through them:

A: Power clean/ Hang clean
B: Front squat
C: Shoulder Press
D: Back Squat
E: Push press/jerk

We will do a minimum of three strength days a week (MON,WEDS,FRI). All of the programming will be based around the 1RM for the above movements (when you see 75%, you are taking 75% of your 1RM).

Each movement will have 4 phases. We will cycle through all the movements before going on to the next phase.

Phase 1: warm-up 2 SETS 50%X10, 75% X 5, 80% X 5, 85% X AMRAP
Phase 2: warm-up2 SETS 50%X8, 80% X 3, 85% X 3, 90% X AMRAP
Phase 3: warm-up2 SETS 50%X8, 75% X 5, 85% X 3, 95% X AMRAP
Phase 4: (deload), 60% X 5, 65% X 5, 70% X 5

After the first cycle (completion of all 4 phases), we will add 10% to your old 1RM and repeat the cycle again with the new loads. After 2 cycles, will will retest the 1RM for the 5 exercises.

The strength cycle will look something like this:

Week 1: A1, B1, C1
Week 2: D1, E1, A2
Week 3: B2, C2, D2
Week 4: E2, A3, B3
Week 5: C3, D3, E3
Week 6: A4, B4, C4
Week 7: D4, E4, A1

At the end of the seventh week, the cycle is repeated with the new 1RM (10% more than you’re doing now).

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.
Bodyweight areas of focus for the next 8 weeks:
1: Muscle up or pull up/dip/ring push ups
2: Handstand walk or handstand push up or wall walk
3: L-sit
4: Toes 2 bar
5: Pistols
Ok guys there are a couple of bench mark WOD’S I really want to start working on over the next 8 weeks and they are:
1: “D.T.” My favorite even though I suck at it.
2: “Grace”
3: “Diane”
The intent of today’s post is to provide some insight for you about the next 8 weeks of programming at our gym if anyone has questions or anything in particular they want to work on feel free to ask me Rick or any of the other trainers. Ok guys and girls Im really excited to start this new strength/power phase, I see a bunch of new PR’s in our future. Keep up the hard work everyone and I will see you at D7

DISCUSSION 1 Comments

  1. Michael Garcia November 5, 2012 at 8:31 am

    SOUNDS LIKE TONS OF FUN!!!!!!!!!!!!!!! CAN’T WAIT!!

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