As the Open has come to a conclusion, so has our in-season programming. We will consolidate back into a Linear Progression format. For those that stayed on program, you all get gold stars. If you schlepped off on your strength programming, you will need a small reset. Make sure to check in with a SWOD coach. 

When you first came through the doors of UB, what was one of the first attributes you said you wanted to improve? Could it be......STRENGTH?

 

Monday 4/3

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 4/6

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Saturday 4/8

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

Off-Season

Monday 3/27

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Thursday 3/30

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 4/1

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

In-Season

Monday 3/27

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 94%
for 15 Minutes

Deadlifts

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 90%
for 10 Minutes

 

Thursday 3/30

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 94%
for 10 Minutes

Bench Press

10 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 96%
for 10 Minutes

 

Saturday 4/1

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 9

Back Off Sets at 92%
for 10 Minutes

Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 9

Back Off Sets at 90%
for 10 Minutes
 

The Open over? Has your linear progression stalled out? Now what? If you want to get serious with your strength, now is the time. Custom personalized programming is available. See Coach Wong if interested. 

 

Off-Season

Monday 3/20

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 3/23

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Saturday 3/25

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

In-Season

Monday 3/20

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Press

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

Back Off Sets at 96%
for 10 Minutes
 

Thursday 3/23

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes
 

Saturday 3/25

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 94%
for 20 Minutes

Bench Press

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

Back Off Sets at 96%
for 10 Minutes
 

Off-Season

Monday, 3/13

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Thursday, 3/16

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 3/18

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

In-Season

Monday 3/13

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes

 

Thursday 3/16

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Bench Press

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

Back Off Sets at 96%
for 10 Minutes

 

Saturday 3/18

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes
 

In-Season

Monday 3/6

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 3/9

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Saturday 3/11

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Off-Season

Monday 3/6

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Bench Press

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

Back Off Sets at 96%
for 10 Minutes

 

Thursday 3/9

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes

 

Saturday 3/11

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Press

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

Back Off Sets at 96%
for 10 Minutes
 

Off-Season

Monday 2/27

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

Thursday 3/2

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 3/4

Back Squat
3x5

Bench
3x5

Power Cleans
5x3

 

In-Season

Monday 2/27

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 94%
for 20 Minutes

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 90%
for 10 Minutes

 

Thursday 3/2

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 94%
for 20 Minutes

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 96%
for 10 Minutes

 

Saturday 3/4

Back Squat

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 94%
for 20 Minutes

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 7

Back Off Sets at 90%
for 10 Minutes
 

Good luck to those entering the Open. I'll see you on the other side when you're done. 

 

Off-Season

Monday 2/20

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 2/23

Back Squat
3x5

Bench
3x5

Power Cleans
5x3
(Start at 45-50% of 1RM, No TNG)

 

Saturday 2/25

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

In-Season

Monday 2/20

Back Squat

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

Back Off Sets at 94%
for 15 Minutes

Press

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

Back Off Sets at 96%
for 15 Minutes
 

Thursday 2/23

Back Squat

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

Back Off Sets at 94%
for 15 Minutes

Deadlifts

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

Back Off Sets at 90%
for 15 Minutes
 

Saturday 2/25

Back Squat

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

Back Off Sets at 94%
for 15 Minutes

Bench Press

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

Back Off Sets at 96%
for 15 Minutes
 

Off-Season

Monday 2/13

Back Squat
3x5

Bench
3x5

Power Cleans
5x3
(Start at 45-50% of 1RM, No TNG)

 

Thursday 2/16

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 2/18

Back Squat
3x5

Bench
3x5

Power Cleans
5x3
(Start at 45-50% of 1RM, No TNG)

 

In-Season

Monday 2/13

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 94%
for 10 Minutes

Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 90%
for 10 Minutes

 

Thursday 2/16

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 94%
for 10 Minutes

Bench Press

10 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 96%
for 10 Minutes
 

Saturday 2/18

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 94%
for 10 Minutes

Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 8

Back Off Sets at 90%
for 10 Minutes
 

Off-Season

Monday 2/6

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 2/9

Back Squat
3x5

Bench
3x5

Pendlay Rows
3x10

 

Saturday 2/11

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

In-Season

Monday 2/6

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 94%
for 15 Minutes

Bench Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 96%
for 15 Minutes

 

Thursday 2/9

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 94%
for 15 Minutes

Deadlifts

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 90%
for 15 Minutes

 

Saturday 2/11

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 94%
for 15 Minutes

Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 8

Back Off Sets at 96%
for 15 Minutes

 

Off Season

Monday 1/30

Back Squat
3x5

Bench
3x5

Pendlay Rows
3x10

 

Thursday 2/2

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 2/4

Back Squat
3x5

Bench
3x5

Pendlay Rows
3x10

 

In Season

Monday 1/30

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes

 

Thursday 2/2

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Press

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

Back Off Sets at 96%
for 10 Minutes

 

Saturday 2/4

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes

 

This week marks the 30 day period before the CF Open starts. For the next 9 weeks, SWOD will be posting two separate programs to support athletes registering for the Open. If you are not planning to enter the open, you will continue with your current Linear Progression. Those entering the Open will switch over to the RPE program. If this is your first time on RPE, please click on the explanation link above and check-in with the SWOD coach at the beginning of class. This programming will account for your increased metcon volume preparing and recovering from the Open. 

Monday 1/23

Off Season

Back Squat
3x5

Press
3x5

Deadlift
1x5

In Season

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Press

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

Back Off Sets at 96%
for 10 Minutes

 

Thursday 1/26

Off Season

Back Squat
3x5

Bench
3x5

Pendlay Rows
3x10

In Season

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Deadlifts

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

Back Off Sets at 90%
for 10 Minutes

 

Saturday 1/28

Off Season

Back Squat
3x5

Press
3x5

Deadlift
1x5

In Season

Back Squat

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

Back Off Sets at 94%
for 20 Minutes

Bench Press

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

Back Off Sets at 96%
for 10 Minutes