programming

Monday
Squat – ME 5/3/1
Press – ME 5/3/1
Chins/Pull-ups – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata

Tuesday
CFE

Wednesday
Deadlift – ME 3x1
Or
Cleans – ME 5x1 or DE 8x2
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB swings, plyometrics, etc...
Short Metcon or Tabata


Thursday
CFE

Friday
Squat – DE 10x2
Bench Press – DE 8x3
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata


Saturday
CFE or long metcon

Sunday
CFE or rest

program

i feel i have made significant enough strength training gains that i want to focus my programming on metcons & endurance. so i will be following crossfit main page program along with crossfit endurance programming. i am also cutting out the milk, grains, & sugars. its time to drop the extra weight so i can be ready for triathlon season next year.

hybrid program

Mondays
Bench - (flat) 5/3/1
Squat – (DE)
Assistance: thrusters
Plyometrics: box jumps
CFE: intervals

Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: thrusters
Metcon: short

Wednesday
CFE: TT
Or rest

Thursday
Press (strict) – 5/3/1
Squat – 5/3/1
Assistance: thrusters
CFE: intervals

Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Plyometrics: box jumps
Metcon: short

Saturday
Metcon: long
Or rest

Sunday
CFE: TT
Or rest

2nd cycle

Squat
Week 1 – 3x5 235,270,305*
Week 2 – 3x3 250,285,320*
Week 3 – 5/3/1 270,305,340*
Week 4 – 3x5 145,185,215

Deadlift
Week 1 – 3x5 205,235,265*
Week 2 – 3x3 220,250,280*
Week 3 – 5/3/1 235,265,295*
Week 4 – 3x5 130,170,190

Bench
Week 1 – 3x5 165,185,205*
Week 2 – 3x3 175,195,215*
Week 3 – 5/3/1 185,205,225*
Week 4 – 3x5 115,135,155

Strict Press
Week 1 – 3x5 95,115,135*
Week 2 – 3x3 105,125,145*
Week 3 – 5/3/1 115,135,155*
Week 4 – 3x5 45,65,85

hybrid program

here is my weekly schedule for the next month:

Mondays
Bench - (incline) 5/3/1
Squat – (DE)
Assistance: press, dips, etc…
CFE: intervals

Tuesdays
Deadlifts – 5/3/1
Pull ups – 3x3
Assistance: olympic
Core: situps
Metcon: short

Wednesday
CFE: TT
Or rest

Thursday
Press – 5/3/1
Squat – 5/3/1
Assistance: OHS, front, etc…
CFE: intervals

Friday
Cleans – ME & DE
Pull ups – 3x3
Assistance: deads, good mornings, back extensions, etc…
Core: situps, windshield wipers
Metcon: short

Saturday
Metcon: long
Or rest

Sunday
CFE: TT
Or rest

1st cycle

Squat
Week 1 – 3x5 225,260,295*
Week 2 – 3x3 240,275,310*
Week 3 – 5/3/1 260,295,330*
Week 4 – 3x5 135,175,205

Incline
Week 1 – 3x5 125,145,165*
Week 2 – 3x3 135,155,175*
Week 3 – 5/3/1 145,165,185*
Week 4 – 3x5 75,100,115

Push Press
Week 1 – 3x5 135,155,175*
Week 2 – 3x3 145,165,185*
Week 3 – 5/3/1 155,175,195*
Week 4 – 3x5 85,105,125

Deadlift
Week 1 – 3x5 195,225,255*
Week 2 – 3x3 210,240,270*
Week 3 – 5/3/1 225,255,285*
Week 4 – 3x5 120,150,180