2021 Strength cycle:
Week 1
Monday: Back squat: 3 x 5 @ 80%
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 75%
Week 2
Monday: Back squat: 3 x 5 @ 82.5%
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 77.5%
Week 3
Monday: Back squat: 2 x 5 @ 85%
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 2 x 5 @ 80%
Week 4
Monday: Back squat: 2 x 5 @ 87.5 %
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel )
Friday: Deadlift: 3 x 5 @ 82.5%
Week 5
Monday: Back squat: 3 x 3 @ 90%
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 3 x 3 @ 85%
Week 6
Monday: Back squat: 2 x 2 @ 95%
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
Wednesday: Conditioning
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel )
Friday: Deadlift: 2 x 2 @ 90+%
Week 7
Monday:
Back squat: 3 x 3 @ 80%
Press + Push press: 3 x 3 @ 80%
Deadlift: 2 x 2 @ 80%
Tuesday: Conditioning
Wednesday: Total
CrossFit Havoc 