Fitness: 3 x 5 Linear Progression
Start light enough to add weight for 7 weeks.
Use training max. Need a Wendler refresher? Check out these resources:
Post loads to comments.
5 Rounds, or 20 minutes:
3 Deadlifts, as heavy as possible (work up in weight)
5 Strict Toes-to-Bar
Post time/rounds and loads to comments.
The legendary Jacinto B. busting through his push-ups at “Murph”
Our New Programming Cycle Begins Today!
Training Cycle Dates: M 6/8 – Su 8/2
Crush Week: M 8/3 – S 8/9
Transition Week: Will be the first week of the following cycle, starting August 10, 2015
- Handstand/handstand push-up work
- Snatch assistance work
- Continue standardized warm-ups + gymnastics warm-ups
Monday: Press + WOD/Assistance
Fitness 3×5 Linear Progression
Start light and aim to add 2.5-5 lbs each week. If you make 5 lb jumps each week the bar will be 35# heavier in week 8!
Performance 5/3/1 (Use Training Max)
Wednesday: Back Squat + WOD/Assistance
Fitness 3×5 Linear Progression. Back off a bit from last cycle
Performance 3×5 Linear Progression. Plan to hit your last Intensity Day number for a 3×5 by week 8
Thursday: Snatch + WOD/Assistance (Overhead Squat/Snatch Balance in NFTs)
Fitness + Performance: Snatch, Hang Snatch, Power Snatch, or Hang Power Snatch
Saturday: Front Squat + WOD/Assistance
Fitness 3×3 Linear Progression.
Add 2-5 lbs each exposure. Back off a bit from last cycle. Plan to hit your 3RM for a 3×3 in week 8
Performance 3×3 Linear Progression
Plan to hit your 3RM for a 3×3 in week 8
Sunday: Clean and Jerk + WOD/Assistance
Fitness and Performance: Clean, Hang Clean, Power Clean, Hang Power Clean (+ Jerk)
Want to Learn More About CFSBK’s Programming? Check Out These Articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio
What were some of the biggest improvements you made during last cycle? What are your goals for the upcoming cycle?