I am particularly excited about this week of programming. We are implementing both the 20:40, which you will see for the next few Mondays, as well as our Tri-Phasic Training Fridays. If you can only make 2 days a week I would rather it be one of these two (not to say that the other 3 days aren’t important).
We’ve built up to this over the course of the last few months with linearly increasing volume. You can think of it like you’ve earned the ability to do more. We are digging back to the basics of strength and conditioning that have been scientifically proven for decades (that typical CF programming seems to forget sometimes). The most “gains” come from increasing volume, case and point. What is the best way to track weekly increases in volume? Keep the movements the same and keep them simple. Also, keep rest controlled. Thus this is why we are sticking to the deadlift, bench press, strict pull-up, back squat, and overhead strict press. By the way, the weight of the pull-up will be considered your bodyweight. Should you use a band to assist, its resistance will be subtracted from your bodyweight (this will be outlined on the following sheet).
I’d like for you to track your progress so that you can see your weekly bumps in volume. This will also hold you accountable to these two days. Please copy and paste THIS FILE for your own records. If you just start inputting your own data without copying the file over first, everyone will see your data. I will also be posting the Excel version to our private Facebook page.
Monday 11/13
The 20:40 – Day 1
5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:
– 10 deadlift
– 10 bench press
– 10 pull-up
– 10 squat
– 10 strict press (off ground)
R3M x 5 sets
*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.
Tuesday 11/14
A) E3M x 3 sets:
– 3.3.3 power clean clusters
*Allow 10 seconds of rest between clusters
B) 3 rounds for time:
– 400m run
– 20 KB swings (70/53)
– 10 burpee + pull-ups
*RX+ perform 5 double burpee to bar muscle-ups (2 Burp + 1 BMU)
C) 3 sets for efficiency:
– 10 strict dips (add weight if over 10)
– 10 double DB bicep curls
– 10 medball supine hamstring curls w/ pause
Wednesday 11/15
A) E2MOM x 3 sets:
– 3 position snatch @ 55-75% (light)
*high hang, hang, floor
+
E2MOM x 3 sets
– 2 snatch @ 75-85% (moderate)
+
E2MOM x 4 sets
– 1 snatch @ 85+% (heavy)
B) Every 90 sec x 4-5 sets
1: 24/18 cal row
2: 6 power snatch + 8 overhead lunges
*115/75, 95/65, 75/45. RX+ use 135/95.
*Scale row to 20/15 or 16/12. OH lunges to front rack.
Thursday 11/16
A) Every 8 minutes x 4 sets:
– 500/400m row
– 20 box jumps – SD (24/20”)
– 20 DB snatches (50/35)
– 20 wallballs
*Complete each time in a different order at the same pace.
B) 3 sets for efficiency:
– 20 elevated/banded psoas march
– 20 banded good mornings (black band)
– 20 reverse snow angels
Friday 11/17
Tri-Phasic 1.2
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
- 4 tall box jumps (step down)
- 4 weighted jumps
- 4 broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
- 4 strict pull-ups
- 4 plyo push-ups
- 4 med ball chest tosses
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
Saturday 11/18
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 11/19
8am Endurance
TBD Open Gym