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)

 

Monday 1/8

Heavy Squat
3x6 (add 5# from last)

Pause Bench
3x5x70%
(2 second pause)

Heavy Deadlift
1x5 (add 5# from last)

 

Thursday 1/11

Light Squat
3x6 (80% of Heavy Squat)

Press
2x6 (add 5# from last)

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

GHR
3x8

 

Saturday 1/13

Pause Squat
3x5x70%

Heavy Bench
3x6 (add 5# from last)

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

 

Monday 10/23

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

 

Thursday 10/26

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 10/28

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

Monday 10/9

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6

 

Thursday 10/12

Back Squat
3x5

Press
3x5

Deadlift
1x5

 

Saturday 10/14

Back Squat
3x5

Bench
3x5

GHD Back Extensions
3x10
(Different from Hip Ext.
If BW is easy, add weight,
5# each time)

Good Mornings
3x6