Strength Program

The following is our adaptation of the CrossFit Strength Bias Program and Mark Rippetoe's Starting Strength Program.

Days of the Week:

Sunday - Rest Day
Monday - Back Squat
Tuesday - Dead Lift
Wednesday - Rest Day
Thursday - Front Squat/Squat Clean
Friday - Shoulder Press/Bench Press
Saturday - Rest Day

Rep Schemes:

"3x5" Days: 3-3-3-3-3

"5x3" Days: 5-5-5

"20" Days: 1 set of 20 reps

"Drop" Days: "10-7-5" or "12-9-6" or "15-12-9" or "21-15-9"

"RM" or "PR" Days: Find a 5, 3, or 1 rep Personal Record (PR) also written as Rep Maximum (e.g. 5RM).

Method:

Use the 3x5 and 5x3 days to ratchet up the weight (e.g. you are stuck at a 5RM of 225 lbs.  Try 235 for 3).  Keep the 235 lbs until you can hit a 5RM of 235.  Repeat.

Use the "20" Days and "Drop" Days to build endurance and break out of plateaus.

Do your strength work before your METCON workout for the day*.

Goals:

"3x5" and "5x3" Days - Set a 3RM or 5RM PR.

"20" Days - Complete 15-20 reps unbroken.

"Drop" Days - Complete the reps in each set unbroken.

*Right now we are experimenting with doing the strength work in the morning and metcon in the evening vice in the same "workout".