Strength Training Program – Week of 4/26/15

Strength Training Program – CrossFit LoDo – Denver Colorado

Day 1
A. 2×3 DL @ 85% 4×1 DL @ 90% ** No more than 1 Minute Rest on 4×1
B. 10×8 Heavy Russian KBS. Rest as needed between sets
C. 4×8 Dumbbell RDL (heavy but perfect)

Day 2

A. Back Squat 2×3 @ 85 % 2×2 @ 90%
B. STrict Press 2×3 @ 85% 2×2 @ 90%
C. Tabata Push Ups (weighted if your Tabata Score is 9+)

Day 3

A. 5×10 Front Loaded Lunges (Total, heavy but controlled)
B.20 EMOM 6 KB clean and jerk. Switch hands every minute. AHAP
C. 3×10 weighted GHD and Hip Extension

Day 4

A. Bench Press 2×3 @ 85% 4×1 @ 90% *Have a spotter
B. Tabata L-Sits on Parallettes
C. Complete 15 Push Ups as slowly as possible

Day 5

A. Front Squat 6×2 @ 85% 1×2 @ 90%
B. 5×3 DL @ 80 %
C. Complete 30 Strict Chest to Bars for Time