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.