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4 Week Strength and Conditioning Program- Premier

Editorial Staff August 7, 2015 Performance Comments Off on 4 Week Strength and Conditioning Program- Premier
4 Week Strength and Conditioning Program- Premier

CrossFit Massillon

4 WEEK

STRENGTH and CONDITIONING PROGRAM

Week 1:

Monday

Back squat: 4×6 @ 70%

Shoulder press: 4×5 @ 70%

Pullups: 3×8

Tuesday

Tabata squats Tabata pushups (chest to ground, arms locked out at top) Tabata lunges (walking lunges, knees touch ground) Tabata situps (touch chest to knees every time) Tabata burpees

Wednesday

Front squat: 6×5 @ 75%

Deadlift: 3×3 @ 85%

Box jumps: (max height) 3×5

Thursday

Rest

Friday

Back squat: 8×3 @ 80%

Push press: 4×5 @ 80%

RDL: 3×6 @ 115lbs

Saturday

20 burpees, 1 situp 19 burpees, 2 situps 18 burpees, 3 situps 17 burpees, 4 situps etc.. 3 burpees, 18 situps 2 burpees, 19 situps 1 burpees, 20 situps

Week 2:

Monday

Back squat: 4×6 @ 75%

Shoulder press: 4×5 @ 75%

Pullups: 3×8

Tuesday

Tabata squats Tabata pushups (chest to ground, arms locked out at top)
Tabata lunges (walking lunges, knees touch ground)
Tabata situps (touch chest to knees every time)
Tabata burpees

Wednesday

Front squat: 5×5 @ 80%

Deadlift: 2×2 @ 90%

Jumping back squats: 3×4 @ 25% (of back squat)

Thursday

Rest

Friday

Back squat: 7×3 @ 85%

Saturday

4 rounds:

20 burpees

400m run (Rest 2-3 mins between rounds)

Week 3:

Monday

Back squat: 4×3 @ 65%

Bench press: 5×3 @ 65%

Tuesday

Row 2000m 100 situps

Wednesday

Front squat: 4×3 @ 65%

Push press: 3×3 @ 65%

Thursday

Rest

Friday

Deadlifts: 5×3 @ 65%

Box jumps: 3×5

Saturday

20 burpees row 400m

20 burpees row 400m

Week 4:

Monday

Back squat: 3×2 @ 80%

Front squat: 3×1 @ 80%

50 situps

Tuesday

Rest

Wednesday

Test new back squat PR

Test new push press PR

Thursday

Rest

Friday

Test front squat PR

Test deadlift PR

 

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