Strength Bias, you are now in your 2nd, four week macro-cycle, which is identical to the first in format. This is where the fun begins because now you have data from 4 weeks ago to compete against, and hopefully exceed. Please adjust your 1 rep max upward by 10 lbs on the squat and deadlift days, 5 lbs on the shoulder press and bench press days and recalculate your workout numbers. If, on the 5-3-1 week, you lifted your 95% prescribed 3 or more times, please adjust your max up 15 lbs on the squat and/or deadlift and 10 lbs on the shoulder press and bench.
If you are doing the strength bias programming, I encourage you to stick with it for a minimum 3 cycles before discarding it. You need at least that long to see the effects manifest. At the conclusion of the third cycle we will likely shift the dual programming from CrossFit and Strength Bias, to CrossFit and Olympic Lifting, if there’s enough interest. Likely that will turn into M & Tu- Snatch and Clean & Jerk Drills, Th- Snatch, Full Movement, F- C & J Full Movement.
T Shirts: I will place the order wednesday afternoon, please pay prior to that date. So Monday, Tuesday and Wednesday morning.
Lift- Squat, Back or Front. 3×5 @ 65, 75 and 85% Last set to fatigue
Work– For time-
20 Hang Power Cleans
20 Hang Squat Cleans
20 Full Squat Cleans
135/95 1 drop per action/ 3 drops total.
Strength/Technique- 15 minutes to establish a heavy single Full Squat clean. Today you must catch LOW or you cannot advance your weight! Sorry, knuckle-draggers.
Work-Amrap in 10 minutes- 12 Box Jumps/8 pullups