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

 

Because of the holiday week, we will not have SWOD on Thursday and Saturday. For those sticking with the programming and wanting to complete the homework, go up 2.5 lbs total for upper body lifts and 5 lbs total for lower body lifts in the absence of a coach. Everyone have a great holiday. Work on those gainz!

Monday 11/21

Back Squat
3x5

Bench
3x5

Strict Pull-Ups
3xMax Reps

Thursday 11/24 (No SWOD, Homework)

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 11/26 (No SWOD, Homework)

Back Squat
3x5

Bench
3x5

Strict Pull-Ups
3xMax Reps

NEW CYCLE: LINEAR PROGRESSION

Hello Everyone. It is time for a new cycle of programming in SWOD. This is an "off season" linear progression. With most of the competition season behind us, we have a good block of time to build some foundational strength. We will perform 3 movements a session so focus is needed here. At the end of each SWOD you will check in with the coach for your next weight jump for each lift.

Items Needed:

- Journal (electronic or good ol' pen and paper)

- Lifting Shoes (highly recommended)

When you arrive for your first SWOD this week, the coach will have a structured set and rep scheme to warm-up to your working sets. This will be constant, so please come ready to notate them down.

Lastly, for everyone's first working sets on their lifts this week, you will look up your best 5 Rep RPE weight and subtract 20% as a base.

 

Monday 11/14

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Thursday 11/17

Back Squat
3x5

Bench
3x5

Strict Pull-Ups
3xMax Reps

 

Saturday 11/19


Back Squat
3x5

Press
3x5

Deadlift
1x5

I WANTED TO THANK EVERYONE FOR STAYING DEDICATED IN THIS CURRENT STRENGTH CYCLE. WE WILL BE SWITCHING TO AN OFF SEASON STRENGTH PROGRAM. THIS WILL BE A LINEAR PROGRESSION FORMAT. PLEASE CHECK BACK AT THE END OF THIS WEEK FOR DETAILS.

 

Monday 11/7

DELOAD WEEK

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Deadlift

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 90%
for 10 Minutes


 

Thursday 11/10

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Bench Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 96%
for 10 Minutes

 

Saturday 11/12

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets at 94%
for 10 Minutes


Deadlift

15 Minutes to Work to
Top Set 3 Reps @
RPE 7-8

Back Off Sets @ 90%
for 10 Minutes

Monday 10/31

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 94%
for 10 Minutes

Bench Press

10 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 96%
for 10 Minutes

 

Thursday 11/3

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 94%
for 10 Minutes

Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 90%
for 10 Minutes

 

Saturday 11/5

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 94%
for 10 Minutes

Press

15 Minutes to Work to
Top Set 1 Rep @
RPE 9-10

Back Off Sets at 96%
for 10 Minutes

 

Monday 10/24

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 94%
for 10 Minutes


Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 90%
for 10 Minutes

 

Thursday 10/27

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 94%
for 10 Minutes


Press

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 96%
for 10 Minutes

 

Saturday 10/29

Back Squat

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 94%
for 10 Minutes


Deadlifts

15 Minutes to Work to
Top Set 1 Rep @
RPE 8-9

Back Off Sets at 90%
for 10 Minutes

 

Monday 10/17

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes


Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 96%
for 15 Minutes

 

Thursday 10/20

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes


Deadlifts

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 90%
for 15 Minutes

 

Saturday 10/20

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes


Bench Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 96%
for 15 Minutes

 

Monday 10/10

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes

Deadlifts

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 90%
for 15 Minutes

 

Thursday 10/13

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes

Bench Press

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 96%
for 15 Minutes

 

 

Saturday 10/15

Back Squat

15 Minutes to Work to
Top Set 3 Reps @
RPE 8-9

Back Off Sets at 94%
for 15 Minutes

Deadlifts

15 Minutes to Work to
Top Set 53Reps @
RPE 8-9

Back Off Sets at 90%
for 15 Minutes