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