CrossFit Aspire / DT1 2016 Strength Program - Week 10 - TESTING WEEK

Testing Week

Be safe / Smart. Use spotters for your Back Squat and Bench Press 1RM attempts. Rest 5+ minutes between heavy sets.

Sample 1RM warm-up:
empty Barbell 2 x 5-10
40% x 5
50% x 5
60% x 3
70% x 2
80% x 1
90% x 1
(optional 95% x 1, depending on need/feel)
1RM attempt

Day 1

Back Squat 1RM

Shoulder Press 1RM

Day 2

Power Clean 1RM

Push Press 1RM

Day 3

Power Snatch 1RM

Front Squat 1RM

Weighted Pull-up 1RM

Day 4

Deadlift 1RM

Bench Press 1RM

CrossFit Aspire / DT1 2016 Strength Program - Week 9

Day 1

Back Squat
1x5 @ 55%
1x3 @ 65%
1x2 @ 75%
1x2 @ 85%
1x1 @ 90%
1x1 @ 95%

Bench Press 3RM
- then
5x5 @ 85% of 3RM

6 Rounds
10 Heavy KB Swings
10 Bar/Ring Dips
20 Calorie Row
- Rest 45 sec

Metcon - Try to make all reps unbroken. Use a band if needed on the dips, or scale to push-ups.


Day 2

Deadlift 1x5 @ +5lbs

Power Snatch 8x2, ascending. Heavy, but not quite maximal.

Pull-ups
3 x Max Reps

4 Rounds
:30 sec max rep Deadlifts @ 60% of 5RM
:30 sec Rest
:30 sec max rep Burpees
:30 sec Rest

Metcon - BE SMART - Don't sprint the deadlifts. do :30 sec of perfect technique, controlled deadlifts.


Day 3

Back Squat
1x5 @ 65%
3x5 @ 75%

Push Press 2RM
- then
5 x 5 @ 85% of 2RM

6 Rounds
8 DB Push Presses
20 Russian Twists
50ft Prowler Push +90-180lbs
- Rest :60 sec

Metcon - Prowler Pushes should be hard.


Day 4

Power Clean
6 x 3, ascending. Heavy, but not quite maximal.

9,8,7,6,5,4,3,2,1
Pull-ups
Front Squats
Ball Slams (30/20)

Metcon - Kipping pull-ups are permitted. unbroken / heavy Front Squats.

CrossFit Aspire / DT1 2016 Strength Program - Week 8

Day 1

Back Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Push Press 5RM
- then
5x3 @ 90% of 5RM

50ft DB walking lunges

20 Box Jumps

- rest :60 sec

50ft DB walking lunges

20 Toes to Bar

- rest :60 sec

50ft DB walking lunges

20 Burpees

- rest :60 sec

50ft DB walking lunges

100m Sprint

Metcon - Pick a pair of relatively heavy DBs that you can perform unbroken lunges with, and in the last round go directly from your lunges into your your sprint.

Day 2

4 x 100m Sprint
8 x 50m Sprint
- rest as needed between efforts


Deadlift 4x4 @ 80% of 1RM

- 1 sec pause below knees

Pull-ups
3 x Max Reps

Warm up thoroughly today, and do a few 50-100m jogs, and a couple fast runs before jumping into sprints. Don't pull a hamstring.


Day 3

Back Squat

2x5 @ 60%
3x5 @ 65%

Shoulder Press 3RM

• then

5 x 3 @ 90% of 3RM

5 Rounds
4 Broad Jumps
10 Parallette Push-ups (deep)
- rest 2 minutes

5 Rounds
15 banded tricep extentions
15 banded bicep curls
5-10-15m shuttle run sprint

5 Rounds
Metcon - hands on parallettes, if you're strong enough, go deep. shoulders to hands. A 5-10-15m shuttle run is 3 out-and back runs. So run 5m out and back, 10m out and back, 15m out and back as fast as possible.

Day 4 

Power Clean

6 x 3, ascending. Heavy, but not quite maximal.

Chin-ups 3 x Max Reps

10 Rounds
5 Burpees
5 Heavy Thrusters

Metcon - Go heavy, but keep all 5 reps unbroken. This isn't a sprint. Rest as needed.

CrossFit Aspire / DT1 2016 Strength Program - Week 7

Day 1

Back Squat
1x5 @ 65%
1x5 @ 75%
1x3 @ 80%
1x3 @ 85%
1x2 @ 90%
1x1 @ 95%

Shoulder Press 5RM

• then

5 x 3 @ 90% of 5RM

4 Rounds
12 KB Swings
12 Push-ups
- rest 30 seconds
6 Box Jumps
75ft sprint
- rest 90 seconds

Metcon - everything should be unbroken today, so use an appropriately weighted KB. Use a high box today for the box jumps, and go directly from the 6th jump into your sprint.

 

Day 2

Deadlift 1x5 @ +5lbs

Power Snatch

8 x 2, ascending - work up to 80%

6 Rounds
Every 2 minutes...
4 Deadlifts @ 75% of todays DLx5
8 Lateral Ball Slams (30/20)
16 Double Unders

Metcon - as always, perfect technique on your deadlifts. Keep a tight back and a controlled decent, and perform these deadlifts as touch-and-go reps.


Day 3

Back Squat

1x4 @ 65%
1x4 @ 70%
1x4 @ 75%
1x4 @ 80%

Bench Press 5RM

• then

5 x 3 @ 90% of 5RM

4 Rounds
6 Bench Presses
Max unbroken Push-ups
- rest 60 seconds
1 Rope Climb
Max unbroken strict Pull-ups
- rest 60 seconds

Metcon - Bench Press - Be safe here. Use a weight you can quickly/easily fire out 6 reps with. The Go directly into the max Push-ups. If you cannot do rope Climbs, simple do the Max Pull-ups. If you're scaling to a band, use one you can do 5-10 reps in the first round.
 
Day 4

Power Clean

6 x 3, ascending - work up to 80%

AMRAP in 10
3 Power Cleans
6 Front Squats
250m Row

Metcon - use a weight you can maintain unbroken reps with

CrossFit Aspire / DT1 2016 Strength Program - Week 6

Week 6:

Day 1

Back Squat
1x6 @ 65%
1x6 @ 75%
1x3 @ 85%
1x2 @ 90%

Bench Press 3x5 Heavy

4 Rounds

7 x Barbell Complex (1 Power Clean + 1 Thruster + 1 Push Press)

7 Pull-ups

- rest 3 minutes

Metcon - Use a weight you can stay on the bar. Treat this like the Bear Complex, and try to hold onto the bar and do 7 Complexes unbroken, or nearly unbroken. Don''t go too heavy, move faster.

Day 2

Deadlift 1x5 @ +5lbs

Power Snatch

8 x 2, ascending - stay under 75% - work on explosiveness

6 Rounds
Every 2 minutes, perform
7 Heavy Russian KB Swings
21 Double Unders
20 yard Bear Crawl  

Deadlift - as always, perfect form. 

Metcon - If you aren't good at DUs, do 42 singles. This is less about developing DUs, and more about getting your heart rate up.

Day 3

Back Squat

1x4 @ 70%
1x4 @ 75%
1x4 @ 75%
1x4 @ 75%

Push Press 3RM

• then

5 x 3 @ 85% of 3RM

4 Rounds, not for time

12 Barbell Lunges @ 25% of Back Squat 1RM 

10 Lateral Plyo Push-ups

Metcon - Not for time, but minimal rest. Rest just enough to keep the Lunges looking good. Keep your chest up, your knee in line with your toes, and weight in your front heel(not toes)

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Chin-ups 3 x Max Reps 

4 x 50m Sprint (1 min rest between sprints)

- then

4 Rounds

15 Abmat Sit-ups

7 Box Jumps

- then

4 x 50m Sprint (1 min rest between sprints)

Metcon - 90% effort sprints, warm up your hamstrings and legs before sprinting with some light jogging, and medium paced sprints first. 

CrossFit Aspire / DT1 2016 Strength Program - Week 5

Week 5:

Day 1

Back Squat
1x8 @ 60%
1x6 @ 70%
1x4 @ 80%
1x4 @ 85%

Push Press 1RM

AMRAP in 4
5 Push Presses @ 50% of 1RM
5 Burpee Box Jumps

- rest 2 minutes

AMRAP in 4
5 Push Presses @ 50% of 1RM
5 Burpee Box Jumps

Take approx 15 minutes to work up to a 1RM Push Press. Concentrate on keeping tight as you press. If you start leaning back excessively, or re-dipping under the bar into a jerk, call it a day and move onto the metcon. 

This metcon is not a sprint. Rest just long enough after your burpees to be able to perform all 5 Push Presses unbroken.

Day 2

Hex Bar Deadlift 3RM

Pull-ups 3 x Max Reps

6 Rounds
Every 2 minutes, perform
3 Heavy Power Cleans
10 Ring Rows

Deadlift - as always, perfect form. Concentrate on leading with your shoulders and driving you heels down. 

Metcon - "Heavy" Power Cleans should take about 15-30 seconds. Heavy enough that you can't do all 6 rounds touch-and-go, but not so heavy that you need to rest 20+ seconds between reps.


Day 3

Back Squat

1x6 @ 60%
1x6 @ 70%
1x6 @ 75%
1x6 @ 75%

Should Press 3x5 @ +2.5lbs from last week (1.25lbs per side)

8 Rounds
10 Push-ups
100m Sprint
100m recovery walk

Metcon - the sprints should be fast, so walk back slowly.

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Chin-ups 3 x Max Reps  

5 Rounds
5 DB Hang Power Snatches L
5 DB Single Arm Thrusters L
5 DB Hang Power Snatches R
5 DB Single Arm Thrusters R
75ft Prowler Push +90lbs
- rest as needed between Rounds

CrossFit Aspire / DT1 2016 Strength Program - Week 4

Week 4:

Day 1

Back Squat
1x8 @ 60%
1x8 @ 65%
1x6 @ 75%
1x6 @ 80%

Should Press 3x5 Heavy!

5 Rounds
Every 2 minutes
5 Heavy Thrusters
50m Sprint

Find a heavy set of 5 in the press (near maximal weight), and repeat for 3 sets of 5 reps

Metcon - All 5 Rounds should be unbroken reps at a steady pace. Drop the bar and go right into your sprint.

Day 2

Deadlift 1x5 @ +5lbs 

Chin Ups 3 x Max Reps

6 Rounds
3 Power Clean & Jerks
12 Plate overhead walking Lunges (45/25)
12 Plate Russian Twists (45/25)

Today's deadlifts should be 5lbs heavier than last weeks. Perfect technique is more important that the weight, so adjust down if you're feeling crappy today.

Today's metcon is NOT a sprint. Clean&Jerks should be heavy. Use a weight that you can do all 3 reps in under 30 seconds. Keep your feet together and off of the floor when doing the Russian Twists. Keep everything TIGHT. These should be slow & controlled

Day 3

Back Squat

1x8 @ 60%
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%

Bench Press 3RM

• then

3x10 @ 80% of 3RM

4 Rounds
5 Front Squats
50 ft double DB/KB Farmer's Carry
- rest 1 minute
5 Hang Power Cleans
10 Lateral Plyo Push-ups
- rest 1 minute

Bench Press - Find a 3rm for today, -20%, then do 3 sets of 10 reps. User a spotter and be safe.

Metcon - each round is all 4 movements and 2 1-min rests. Same weight for squats and cleans. Something you can do all 5 rounds unbroken. HEAVY farmer's carries. Watch the video for the plyo push-ups. Do these on a 45lb plate.

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Weighted Pull Ups 3RM 

9-8-7-6-5-4-3-2-1
Pull-ups
Calorie Row
Burpees

Take 4-6 sets to establish a 3RM weighted pull-up. I you cannot do these, do 5 sets of 3 reps of VERY hard strict pull-ups. 

Metcon - If you are doing banded pull-ups for your strength work, sub in ring rows 

CrossFit Aspire / DT1 2016 Strength Program - Week 3

Week 3:

Day 1

Back Squat
1x10 @ 55%
1x8 @ 60%
1x6 @ 65%
1x6 @ 70%
1x6 @ 75%

Bench Press
3x5 @ -10lbs of 5RM (5lbs less if under 100lbs)

7 Rounds
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Presses
5 Evil Wheels

Go heavy today for the metcon. This isn't a sprint. Rest as needed. If you feel anything in your lower back when doing the Evil Wheels, concentrate on keeping you abs braced tighter to take the load off of your lower back.

Day 2

Deadlift 5RM - WITH PERFECT FORM

Chin Ups 3 x Max Reps

AMRAP in 9
3 Power Snatches
6 Ring Rows
9 Ball Slams (30/20)

Again, don't chase previous PRs. We're looking the heaviest set you can do with a flat back.

For the metcon, go heavy, but no so heavy that you're pressing out your Power Snatches. These should stay fast and explosive. They don't need to be touch and go reps. Keep your body planked and tight for the ring rows. Concentrate on pulling your elbows back and your shoulder blades together. Ball slams should be pulled down explosively. 

Day 3

Back Squat

1x10 @ 55%
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%

Push Press 5RM

• then

5 x 3 @ 85% of 5RM

10 Rounds

5-10 Push-ups

10 Russian KB Swings

Metcon - This isn't a sprint. Aim for perfect push-ups. I'd much rather see 10 perfect push-ups each round than 10 sloppy ones. During the KB Swings, aggressively flex your quads, glutes, abs and lats. Aim for full body tension.

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Pull Ups 3 x Max Reps

On the minute, for 14 minutes

Odd minutes:

3 Deadlifts w/ Today's Power Clean weight

10 Double Unders

Even minutes:

6 Lateral Box Jumps

6 Strict Toes to Bar

If you aren't good at Dubs, do 20 singles. It's more important to be fast than it is to hit DUs today. For the Box Jumps, be explosive up, and step down. 

How to Warm-Up

How to Warm-Up:

These are just quick DEMO videos to show the movements. They are not complete stretching sequences.
*Each stretch is meant to be held for 1 MINUTE ON EACH SIDE.
*Each active movement is meant to be done for 5-8 reps, 2 rounds total.

Lower Body Warm-up
Shoulder Warm-up for pressing
Olympic Lifting Warm-up

CrossFit Aspire / DT1 2016 Strength Program - Week 2

Week 2:
 
Day 1

Back Squat

10 x 55%

8 x 60%

6 x 65%

6 x 70%

6 x 75%

Push Press 3RM

• then

5 x 3 @ 85% of 3RM

3 Rounds - not for time

10-15 Push-ups

20 Sledgehammer Swings to Tire

100ft double KB Farmer’s Carry - HEAVY

From this point forward, ALL of your back squat percentages will be based on the 1rm you set on Week 1 - Day 1, and NOT you're lifetime 1RM. Some days will be light and easy. Don't go heavier on these days, move faster/better instead. This applies to all lifts. This is a cumulative program, and going too heavy one day will interfere with the other days before/after. 

Metcon - Take your time with the push-ups. Make them hard. Pause at the top and the bottom if you're good at them. Chest MUST hit the ground on every rep. Watch the video to see how we want to perform sledgehammer swings. There are tires and sledgehammers at Aspire. For the Farmer's Carry, keep everything tight and your gaze straight ahead.

Day 2

Deadlift

5 x 3 @ 70% of 1RM (Round down)

Chin Ups 3 x Max Reps

15 - 10 - 5

Hang Power Snatches

Box Jumps

Calorie Row

Today's deadlifts should feel fast/easy. Concentrate on perfect form, speed off of the ground, and lower the bar slowly with control and a tight back. A lot of strength can be gained with a controlled decent. Fight your chest up. 

Rest 2-3 minutes between Chin-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing towards you)

Metcon - NOT a sprint. Use a weight you can do your HPSs in sets of 5. Be explosive.

Day 3

Back Squat

10 x 55%

8 x 65%

8 x 70%

8 x 75%

Press 3RM

• then

3x5 @ 85% of 3RM

Front Squat

3 x 5 @ 70% of 1RM

Use your Front Squat # from April 4th, or make an educated guess if you don't know your 1RM.

Day 4

Power Clean
6 x 3, ascending

• Work up to 2.5lbs heavier than last week

Pull Ups 3 x Max Reps

3 Rounds

6 Heavy KB Swings

6 Push Presses

6 Burpees
- Rest 2 minutes and repeat
- To be clear, 3 Rounds, rest, 3 Rounds again

Power Cleans - only go up 2.5 lbs from last week. Use the 1.25lb plates. Again, speed is everything here. Be explosive. 

Rest 2-3 minutes between Pull-up attempts. As always, use a band if needed. I want to see 5+ reps per set. (Hands facing away from you)

Metcon - choose weights that you can do unbroken rounds with, but that are very challenging.