We are going to start a 6 week cycle to work on basic strength training. It will work like this:
Monday: Back squat
Tuesday: Press, Bench
Wednesday: Regular programming
Thursday: Back squat
Friday: Deadlift
If you miss any days you are welcome to make them up on weekends or double up Squats and presses if it fits. The Program will be very basic. it will go like this:
6 wk Havoc Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday Squat 80% x 5 x 3 80% x 5 x 4 80% x 5 x 5 85% x 5 x 3 85% x 5 x 4 85% x 5 x 5
Tuesday Press 80 % x 5 x 3 85% x 5 x 3 Rest 80% x 5 x 5 90% x 5 x 2 95% x 5 x 2
Tuesday Bench 80 % x 5 x 3 85% x 5 x 3 80% x 5 x 5 90% x 5 x 2 95% x 5 x 2 New Max
Thursday Squat 80% x 5 x 5 85% x 5 x 4 90% x 5 x 3 95% x 5 x 2 100% x 5 x 1 Rest
Friday Deadlift 75% x 5 x 5 80% x 5 x 4 85% x 5 x 3 90% x 5 x 2 95% x 5 x 1 CF Total
The numbers are read sets x reps.
CrossFit Havoc 