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.