Guys,
Here is day one of the new cycle. There is no skills here that you dont allready know, so you can go ahead and do these without me. I will have to do the workout when I get back off the range. Take your time, and do them right. And these will be percentages of weights, so thats why we did a total the other day, so you can do percentages based off your 1rm. Anyway, here is the workout from http://www.cathletics.com/ They also have an awesome exercise demo section if you cant think of how to do a lift. Anyway, here it is.
Back squat - 83% x 3 x 5 (83-85% of your 1rm for back squat 3 sets of 5 reps)
Snatch deadlift - 110% (of sn) x 3 x 3 (Do a deadlift with a snatch grip, at least bodyweight plus)
Push press - 80% x 5 x 5
Pull-ups - 3 x 10 (add weight if needed) (deadhang only as many breaks as you have to to do 3 sets of 10)
Weighted sit-ups (DB or plate behind neck) - 3 x 10 (can do with an ab mat, or anchored)
Lateral planks - 3 x max (side plank holds for time)
You can go to the cathletics website and look at the comments section if you have questions, but todays is pretty straight forward. We are working a strength cycle, that will have some metcon in there. No worries. This cycle will be working on strength and speed. We will get there. You gotta crawl before you can run. Post your loads to comments as always, and let me know what you think of the program.
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6 comments:
st8ve,
Like the new cycle, gonna roll with it here in Ramadi, trying to add some strength. Been neglecting solid strength based movements for a while in favor of straight metcon...and will actually hit my hometown affliate while on leave..
S/Fi
Dave Siver
Great strength workout, really felt the blood pumping. Weights were as follows:
Back Squat 175x3rds
Snatch Deadlift 205x3rds
Push Press 105x3rds
Pullups, 3 rds of 10, all deadhang
Weighted situps, 3 rds of 10 using small KB
Lateral Planks. 3 rds of 1 min each
Good workout
Back Squat 215 3X5
Snatch Deadlift 285 3X3
Push Press 115 5X5
Pullups Rx'd
Weighted Situps 3X10 w/25lbs and then big KB
Lateral Planks
1:30
1:00
1:00
Good stuff Gy,
BS - 175
SD - 225
PP - 105
Pull-ups - Good times
Weighted Situps - Small KB
Lateral Planks - 1:30 for first round, 1:00 remaining two rounds.
I am a day behind in the cycle, so I did this on Tues. Will catch up on a rest day.
Here it was:
3x5 Back squat 245/245/245
3x3 SnDL 245/245/245
PP 5x5 155/165/165/165/165
3x10 pullups
3x10 big KB
side plank holds 2 per side:
1:01/ 48sec 1:01/48sec
Good workout. Broke me down.
Really good strenght workout, I truly enjoyed this workout. The new CO was able to observe some of the crossfit workout. Not so sure that he is into the crossfit idea but does have some new ideas for the crossfit gym!!!!
Back Squat 175x3rds
Snatch Deadlift 205x3rds
Push Press 105x3rds
Pullups, 3 rds of 10, all deadhang
Weighted situps, 3 rds of 10 using small KB
Lateral Planks. 3 rds of 1 min each
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