1 x 10 at 60% of 1 rep max
1 x 8 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 4 at 80% of 1 rep max
1 x 5 at 60% of 1 rep max
3 x 5 at 70% of 1 rep max
Post weights to BTWB
We are beginning a new strength cycle today. As you can see from the workout, it’s the same squat program we did back in September. We saw such great results from those that consistently showed up and squatted using the volume and percentages, that with the turn of the new year, we wanted to do the program again and see if we can use the same template and increase our overall capacity and strength in our squats.
We are also going to be the same program on Friday’s for our press, but I’ll get into that a little further down, so keep reading. The key to success with any program is making sure that you are able to follow it weekly. Every Tuesday for the next 5 – 6 weeks we will be squatting. The volume and percentages will vary week to week but the overall goal is to make us stronger squatters and also increase our capacity when squatting movements show up in workouts. Think about a wall ball workout and having the capacity to do more reps before your legs get tired, the Tuesday squat program will help increase your capacity and ability because your legs will be stronger. We will program workouts around the squat and pressing days that should leave you feeling fresh when Tuesdays and Fridays strength days show up.
We tested our 1 rep back squat in December and our front squat this past week so hopefully you have those numbers written down and can use them for the program. If you don’t know what your 1 rep back and front squat numbers are, the best thing to do would be to take a fair guess and then use about 90% of that number. For example is you squatted 400 in high school, but haven’t come close to that since, it’s probably best to not use that number, but rather something more realistic.
Friday will be devoted to overhead pressing strength. We will use the same volume and percentages we use for the back squat portion of Tuesday, for Friday. Since the press won’t take quite as long as the squat program, we will also have workouts or skill based EMOM’s planned for after. The after pressing portion of Friday’s workouts will all be explained in class and the idea is to spend some time on movements that are more challenging and help us build capacity in the movements. We tested our 1 rep max shoulder press at the end of December so you should have an idea of what your current number is but again, best to use a more conservative guess rather than a number we’d like to get to.
The key to both program is going to be consistency. If you want a bigger squat and bigger press, make sure you are able to come to class or at the least, make up the lifting days in open gym.
The CrossFit Open starts up at the end of February so we’ll run the program up until about a week before the Open begins. We will then switch over to CrossFit.com programming as the programmers typically take into consideration what the Open workouts are going to be. This prevents us from programming pull ups the day before an Open workout that may a ton of pull ups in it.
Hopefully we’ll all see some really good gains in our squats and presses that will have a positive effect on everything else that we do for workouts. Here’s to some big gains in the new year!