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