STRENGTH

There are a few workouts in CrossFit that require a unique combination of brute strength and muscular endurance like Linda. Linda – a triplet descending ladder of deadlifts, bench press, and cleans scaled according to bodyweight – requires good, efficient lifting mechanics, relative bodyweight strength, and is uniquely challenging in its duration. The workout is 165 reps – a range usually reserved for bodyweight movements – but is entirely barbell, at somewhat heavy loading.

This week we are introducing a new strength cycle whose aim is to theoretically prepare for Linda and Linda-esque workouts. The emphasis will be on big, compound movements in fairly large sets with an emphasis on volume that gradually scales back toward the end of the cycle. Most of our “big lifts” will be written as ladder or reverse-ladder schemes, starting with high volume sets (10+) and working down toward moderate-to-low volume high-intensity sets of 4 – 6.

This will be a difficult cycle – one that requires a unique application of both volume and intensity, and one in which the athlete pays close attention to recovery and how the body feels. None of the days will have prescribed percent loading – it will be up to the athlete to feel out how each day should go. If you’re feeling good, go for broke. If you’re feeling a bit beat up, it’s okay to ease off a little. In either case, given the volume of this cycle, it is imperative that the athlete takes care of recovery as their body will surely take a bit of a beating.

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STRENGTH – MONDAY – 091718

Cleans  (NOT TnG):
5 – 5 – 5 – 5 – 5
We want to build volume here, but also want to mimic what it might be like to actually do the cleans in Linda. While more beastly athletes might be able to touch and go some of the cleans, most likely you’re going to be doing individual reps – practice it that way. Try to move quickly but with good mechanics.
Push Press:
5 – 5 – 3 – 3 – 3
Strict C2B Pull Ups:
5 X AMAP
Barbell Roll-Outs:
3 X 12
Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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STRENGTH – WEDNESDAY – 090518

Touch-and-go Cleans:
5 – 5 – 5 – 5
Same as last week – but try to increase loading if possible. This is as much a skill as it is reliant on strength, so practice efficient cycling.
Bench Press:
5 – 4 – 3 – 2 – 1
Supine-Grip Chin-Ups:
5 X 8
Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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STRENGTH – MONDAY – 090318

Deadlifts:
5 – 4 – 3 – 2 – 1
We’re going to start ratcheting down volume and upping intensity (load). Volume will still be relatively high but we want to build some strength over the next few weeks.
Push Press:
5 – 5 – 4 – 4 – 3
Front Squat:
7 X 1
We’re going to change it up today and just do a bunch of heavy singles. Pick one challenging weight an stick with it.
Bent-Over Barbell Row:
3 X 8
Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.

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STRENGTH – MONDAY – 082018

Cleans – Touch and Go:
3 X 8
This should be a very challenging exercise – these are full cleans. Try not to set the bar down and do your best to go as heavy as possible.
Bench Press:
7 – 5 – 3 – 1 – 1
Single-Leg Kettlebell Deadlifts:
3 X 15 each side
Single-Arm Dumbbell or KB Row:
3 X 8
GHD Sit-Ups:
3 X 15
Click here to view this week’s upcoming programming. Feel free to plan your training sessions but do not cherry pick!

Post thoughts and results to beyond the whiteboard.