Monday 5/28

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/31

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Pin Squat (1 Ct.)
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Overhead Press
1x4xRPE 6
1x4xRPE 7
5x4xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
4x8xRPE 8

 

Saturday 6/2

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x4xRPE 6
1x4xRPE 7
5x4xRPE 8

Squat (Beltless)
1x6xRPE 6
1x6xRPE 7
2x6xRPE 8

Monday 5/21

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/24

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Pause Squat (2 Ct.)
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Overhead Press
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
4x8xRPE 8

 

Saturday 5/26

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x5xRPE 6
1x5xRPE 7
5x5xRPE 8

Tempo Squats 3-0-3
1x8xRPE 6
1x8xRPE 7
2x8xRPE 8

Monday 5/14

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/17

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Pause Squat (2 Ct.)
1x4xRPE 7
1x4xRPE 8
3x4xRPE 9

Overhead Press
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
4x8xRPE 8

 

Saturday 5/19

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x5xRPE 6
1x5xRPE 7
5x5xRPE 8

Tempo Squats 3-0-3
1x8xRPE 6
1x8xRPE 7
2x8xRPE 8

Monday 5/7

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/10

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Pause Squat (2 Ct.)
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Overhead Press
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
3x8xRPE 8

 

Saturday 5/12

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Tempo Squats 3-0-3
1x8xRPE 6
1x8xRPE 7
2x8xRPE 8

 

Monday 4/30

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Back Squat
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Close Grip Bench Press
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Block Pulls (Mid Shin)
1x7xRPE 6
1x7xRPE 7
2x7xRPE 8

 

Thursday 5/3

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Pause Squat (2 Ct.)
1x4xRPE 7
1x4xRPE 8
2x4xRPE 9

Overhead Press
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Barbell Rows
1x8xRPE 6
1x8xRPE 7
3x8xRPE 8

 

Saturday 5/5

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Strict Pull-Ups
3xMax Reps, stop at 10 reps. Scale w/ bands
or add weighted PU once BW has been
accomplished.

Intermediate

Deadlift
1x5xRPE 6
1x5xRPE 7
3x5xRPE 8

Pause Bench (1 Ct.)
1x5xRPE 6
1x5xRPE 7
4x5xRPE 8

Tempo Squats 3-0-3
1x8xRPE 6
1x8xRPE 7
2x8xRPE 8

Monday 4/23

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 9

Back Off Sets at 3x5x94%


Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
 

 

Thursday 4/26

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10
 

 

Saturday 4/28

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Back Squat

20 Minutes to Work to
Top Set 3 Reps @
RPE 7

Back Off Sets at 3x3x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10
 

Monday 4/16

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%


Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)

 

Thursday 4/19

Foundation Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10

 

Saturday 4/21

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10
 

Monday 4/9

Foundational Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%


Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
 

 

Thursday 4/12

Foundational Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10

 

Saturday 4/14

Foundational Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10
 

 

Monday 4/2

Foundational Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

 

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10
 

 

Thursday 4/5

Foundational Strength

Back Squat
3x5

Overhead Press
3x5

Deadlift
1x5

 

Intermediate

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10

 

Saturday 4/7

Foundational Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

 

Intermediate

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
 

Open done? Found out what you need to do to improve? Want to build strength? For those who have never been through a strength program or have had an extended layoff from strength training, the Foundation Strength track is for you. You will spend 2-3 months on this program. 

Been through the Foundation Program, and ramping up increased training capacity and skill work to make a run at summer competition? The intermediate track is for you. Maintain strength while allowing recovery from increased volume and added days.

Monday 3/26

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Deadlift
1x5

Intermediate Strength

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
 

Thursday 3/29

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate Strength

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10
 

Saturday 3/31

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Deadlift
1x5

Intermediate Strength

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10
 

Monday 3/19

Heavy Squat
1x3 (+5 from previous)
then
3x3x92%
(of above weight)

Pause Bench (2ct.)
5RM
then
3x5x96% of 5RM

Power Cleans
4x3 (+5 from previous)

 

Thursday 3/22

Pause Squat (2 ct.)
4x4 (+5 from previous)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 3/24

Front Squat
3x3 (+5 from previous)

Heavy Bench
3x5 (add 2.5-5# from last week)

2 Position Pause Deadlift (2 ct.)
3x5
- Position 1 @ 2" off ground
- Position 2 @ knees

Monday 3/12

Heavy Squat
1x3 (+5 from previous)
then
3x3x92%
(of above weight)

Pause Bench (2ct.)
5RM
then
3x5x96% of 5RM

Power Cleans
4x3 (+5 from previous)

 

Thursday 3/15

Pause Squat (2 ct.)
4x4 (+5 from previous)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 3/17

Front Squat
3x3 (+5 from previous)

Heavy Bench
3x5 (add 2.5-5# from last week)

2 Position Pause Deadlift (2 ct.)
3x5
- Position 1 @ 2" off ground
- Position 2 @ knees

Monday 3/5

Heavy Squat
1x3 (+5 from previous)
then
3x3x92%
(of above weight)

Pause Bench (2ct.)
5RM
then
3x5x96% of 5RM

Power Cleans
4x3 (+5 from previous)

 

Thursday 3/8

Pause Squat (2 ct.)
4x4 (+5 from previous)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 3/10

Front Squat
3x3 (+5 from previous)

Heavy Bench
3x5 (add 2.5-5# from last week)

2 Position Pause Deadlift (2 ct.)
3x5
- Position 1 @ 2" off ground
- Position 2 @ knees

Monday 2/26

New Block
Heavy Squat
1x3x90% (1RM)
then
3x3x92%
(of above weight)

Pause Bench (2ct.)
5RM
then
3x5x96% of 5RM

Power Cleans
4x3x70%

 

Thursday 3/1

Pause Squat (2 ct.)
4x4x70-75%

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 3/3

Front Squat
3x3x75% (1RM)

Heavy Bench
3x5 (add 2.5-5# from last week)

2 Position Pause Deadlift (2 ct. @ each position)
3x5
- Position 1 @ 2" off ground
- Position 2 @ knees

Monday 2/19

Heavy Squat
1x5 (add 5# from last week)
then
2x5x94%
(of the above weight)

Close Grip Bench
3x5 (add 5# from last week)

Block Pulls (Knees)
3x5 (add 10# from last week)

 

Thursday 2/22

Light Squat
2x5 (80% of Heavy Squat)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 2/24

Tempo Squat (3-0-3)
5x3 (add 5# from last week)

Heavy Bench
3x5 (add 5# from last week)

RDL
3x5

Strict Dips
3x10

Monday 2/12

Heavy Squat
1x5 (add 5# from last week)
then
2x5x94%
(of the above weight)

Close Grip Bench
3x5 (add 5# from last week)

Block Pulls (Knees)
3x5 (add 10# from last week)

 

Thursday 2/15

Light Squat
2x5 (80% of Heavy Squat)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 2/17

Tempo Squat (3-0-3)
5x3 (add 5# from last week)

Heavy Bench
3x5 (add 5# from last week)

RDL
3x5

Strict Dips
3x10

Monday 2/5

Heavy Squat
1x5 (add 5# from last week)
then
2x5x94%
(of the above weight)

Close Grip Bench
3x5 (add 5# from last week)

Block Pulls (Knees)
3x5 (add 10# from last week)

 

Thursday 2/8

Light Squat
2x5 (80% of Heavy Squat)

Push Press
3x5 (add 5# from last week)

Heavy Deadlift
1x5 (add 5# from last week)

 

Saturday 2/10

Tempo Squat (3-0-3)
5x3 (add 5# from last week)

Heavy Bench
3x5 (add 5# from last week)

RDL
3x5

Strict Dips
3x10

Hey Everyone, we are entering our 2nd block of strength programming for the new year. The next 9 weeks will be centered around those navigating the Open. The intensity of the movements are spread out among the week. The days are dictated by the squat. If you come to SWOD and have not done a heavy squat or deadlift for the week, do so. You can mix and match the movements if you are only coming to SWOD once a week...which is a shame, but only you suffer that fate of being weak. Best of luck to those entering the open.

Block 2

Monday 1/29

Heavy Squat
1x5x85% (1RM)
then
2x5x94%
(of the above weight)

Close Grip Bench
3x5x80% (5RM)

Block Pulls (Knees)
3x5x90% (5RM)

 

Thursday 2/1

Light Squat
2x5 (80% of Heavy Squat)

Push Press
3x5x80% (5RM)

Heavy Deadlift
1x5 (add 5# from last)

 

Saturday 2/3

Tempo Squat (3-0-3)
5x3x70-75% (3RM)

Heavy Bench
3x5 (add 5# from last)

RDL
3x5

Strict Dips
3x10

Monday 1/22

Heavy Squat
3x6 (add 5# from last)

Pause Bench
3x5x(add 5# from previous)
(2 second pause)

Strict Pull-ups
3x10
(Scale with band to get to 10. If
you can get 10 @ BW, start weighted progression)

GHR
3x8

 

Thursday 1/25

Light Squat
3x6 (80% of Heavy Squat)

Press
2x6 (add 5# from last)

Heavy Deadlift
1x5 (add 5# from last)

 

Saturday 1/27

Pause Squat
3x5x(add 5# from previous)

Heavy Bench
3x6 (add 5# from last)

Pause Deadlift
3x5x(add 5# from previous)
(1 second pause @ 2"
off ground, then finish)

 

Monday 1/15

Heavy Squat
3x6 (add 5# from last)

Pause Bench
3x5x70%
(2 second pause)

Strict Pull-ups
3x10
(Scale with band to get to 10. If
you can get 10 @ BW, start weighted progression)

GHR
3x8

 

Thursday 1/18

Light Squat
3x6 (80% of Heavy Squat)

Press
2x6 (add 5# from last)

Heavy Deadlift
1x5 (add 5# from last)

 

Saturday 1/20

Pause Squat
3x5x70%

Heavy Bench
3x6 (add 5# from last)

Pause Deadlift
3x5x75%
(1 second pause @ 2"
off ground, then finish)