06.27.16-07.03.16 Novice

Day 13

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.deadlift 5 x 5 (add weight from last session)

4a.lunge 50ft. x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

Day 14

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 15

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.incline bench 10 x 3

4.step up 10 x 3

Day 16

1.power clean 3-3-3-3-3 (match or exceed top set weight from Day 4)

2.deadlift 5 x 5 (add weight from last session)

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10 x 3

One of our team members Barrett Young has a new blog out.  You can follow his blog and probably identify with many of his posts here:

Seeking Elite

Advertisements

06.19.16-06.26.16 Novice

Day 9

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.deadlift 5 x 5 (add weight from last session)

4a.lunge 50ft. x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

Day 10

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 11

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.incline bench 10 x 3

4.step up 10 x 3

Day 12

1.power clean 3-3-2-2-1-1-1 (work to a heavy single)

2.deadlift 5 x 5 (add weight from last session)

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10-10-10-10-10 work to a heavy 10

06.12.16-06.18.16 Novice

Day 5

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.deadlift 5 x 5 (add weight from last session)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extensions 10 x 3 (rest 60 sec.)

Day 6

1.power snatch 3 x 3 (by feel)

2.power clean 3 x 3 (by feel)

3.push press 5-5-5-5-5 (match or exceed last weeks weight)

4.dumbbell row 10 x 5

5.50 cal. assault bike

Day 7

1.squat 5 x 5 (add weight from last session)

2.bench 5 x 5 (add weight from last session)

3.incline bench 10 x 3

4.step up 10 x 3

Day 8

1.power clean 2-2-2-2-2 (work to a heavy double)

2.deadlift 5 x 5 (add weight from last session)

3a.max strict pullups x 5

3b.kettlebell swings 12 x 5

4.strict press 10-10-10-10-10 work to a heavy 10

06.05.16-06.11.16 Novice

This Novice linear progression will be 8 weeks long designed to peak for the earlier than normal USAPL MD State Championships.  You will need to know how to do math. You will need to have a legit max for squat, bench, and deadlift.  For all the major lifts we will be using work sets.  If you see 5 x 5 (which you will), do not count any warm ups as part of your work sets.

For example, today you will be starting with 80% of your max for all 3 lifts.  If your max is 315lbs, then 80% of that is 255lbs (always round up, you are TRYING to get strong right?).  So your warm up sets would be the bar, 135, 185, 225, & 240 (assume one warmup set per 50lbs as a novice male).  Then you will start with 255lbs for 5 reps for 5 sets.  Got it? Good.  Go forth and get strong.  We will ALWAYS write our reps first, then our sets btw.

Day 1

1.squat 5 x 5 (start @ 80% 1RM)

2.bench 5 x 5 (start @ 80% 1RM)

3.deadlift 5 x 5 (start @ 80% 1RM)

4a.lunge 50ft x 3 (rest 60 sec.)

4b.back extension 10 x 3 (rest 60 sec.)

WHEN YOU SEE a. & b. these are supersets, perform one exercise, wait the listed rest time (or rest as needed if no rest is listed) then immediately perform the next exercise

Day 2

1.power snatch 3 x 3 (by feel) in 12 min.

2.power clean 3 x 3 (by feel) in 15 min.

3.push press 5-5-5-5-5 (these are ascending in weight sets)

4.50 cal. on Assault Bike

Day 3

1.squat 5 x 5 (add 5lbs from last session)

2.bench 5 x 5 (add 5lbs from last session)

3.dumbbell step up 10 x 3 (pick your own weight)

4.incline bench 10 x 3 (pick your own weight)

Day 4

1.power clean 3-3-3-3-3 (work to a heavy 3)

2.deadlift 5 x 5 (add 5lbs from last session)

3a.strict pullups max x 5

3b.kettlebell swings (pick your own weight) x 5

4.strict press 10-10-10-10-10 work to a heavy 10

Come with me, if you want to lift.

Welcome to strength side of strength and conditioning through Southern Maryland CrossFit and our LEGIT USAW & USAPL teams Iron Crab Barbell.  We didn’t just say we had a “barbell club”  and put some shit on the end.  We went through the real proper channels of each governing body and have teams in both weightlifting and powerlifting.

We also have the most meet experience in southern Maryland.  We have been putting athletes on the platform since 2009.  We have experience preparing, handling, and qualifying athletes at the local, state, national, and international level.

We are happy to open our teams to you and provide you with free top quality programming that our teams are using to add competition kilos to their totals.  If you want to actually come train with our team, you can do that as well.  Just join here.

pr126540-2-1956594-640x640-b-p-c7c7c7 (1)