I just write this program for a CF athlete specifically interested in increasing her absolute strength. Let me know if you have any questions:
* Accessory work sets should be taken to just shy of concentric failure. Stop one rep short of failure.
Monday - ME Lower:
Weekly rotation of the the following movements: back squat with standard barbell, box squat with alternative bar, sumo style rack pull using a low rack (plates are just a couple of inches off the floor), front squat
Work up to a 1RM using one of the above weekly (rotate in the sequence they are listed)
Accessory work:
Glute/ham raises - 2 x AMRAP
Stiff-legged deadlift 2 x 12 - this is to be performed in the bodybuilding style which focuses on the hamstrings. Lock the knees with a slight bend in them and then lower the barbell to about 3" above the ankle on the shin (you will need to be standing on an elevated platform to get this depth). Do not lockout at the top of the reps, rather make them a continuous motion stopping just shy of lockout at the top. Do them slow and controlled and really go for the burn in your hamstrings.
Heavy sled pulls - 4 pulls of roughly 60'
Tuesday - CF WOD that is not too taxing especially for the legs. We want this to serve as a way to maintain conditioning and to be a form of active recovery for the strength training.
Wednesday - ME Upper:
Weekly rotation of the following movements: standing shoulder press, bench press, incline press
Work up to a 1RM using one of the above weekly (rotate in the order above)
Accessory work:
Seated dumbbell shoulder press - 2 x 10
Dumbbell rollbacks - 2 x 12 (video - WFS -
https://www.youtube.com/watch?v=Nvyznzu1PRU)
Close grip bench press (hands roughly 6-7" apart) - 2 x 8 - pause each rep on the chest and don't let your *** come off the bench. We want to build triceps pressing strength.
Thursday - CF WOD (same rules as Tuesday)
Friday - DE Lower:
Box squat with bands using a 3 week wave - 2 x 10 for the first 2 weeks and 2 x 8 on the 3rd.
The weekly loading percentage scheme is 50% for week 1, 55% week 2, and 60% week 3. That is the barbell weight. So, if your max box squat is 300 lbs you would use 150 lbs of bar weight for week 1. The bands should equate to roughly 25% of your 1RM at the top. Using the 300 lbs example you would want roughly 75 lbs of band resistance at the top. This figure is very rough as it cannot be exacting due to the set nature of band resistance and what is available. In your case, I would go with what are called monster mini bands. You can get them from
http://ift.tt/MInxTQ.
Warm-up prior to the working sets listed above. Keep rest time between sets to a minimum, but sufficient to allow you to maintain speed. On this day speed is king. The 1st and 3rd guy in this video (WFS -
https://www.youtube.com/watch?v=vKDI79TrAz0) exhibit good speed to give you an idea, but ideally you want to move even faster. The goal with DE squats is to build your strength speed (although you will see this erroneously referred to as speed strength quite often). You are building your ability to be explosive with heavy loads.
Accessory work:
Glute/ham raises - 2 x AMRAP
Good mornings - 2 x 10
Light sled pulls - 1/2 the load from Monday for 4 pulls of roughly 100'
Sunday - DE Upper:
Speed incline bench press - 3 x 8
The incline angle for the bench should be relatively steep - roughly 70 degrees. The bar load should be 55% of your 1RM max. The same idea of speed is important here, but with good form. Take a split second between each of the 3 reps so that they do not become one continuous movement.
Accessory work:
Seated dumbbell shoulder press - 2 x 10
Dumbbell rollbacks - 2 x 12 (video - WFS -
https://www.youtube.com/watch?v=Nvyznzu1PRU)
Close grip bench press (hands roughly 6-7" apart) - 2 x 8
