AHAP: AS HEAVY AS POSIBLE

GHD: GLUTE HAMS DEVELOPMENT

AMRAP: AS MANY REPETION AS POSIBLE

WOD: WORKOUT OF THE DAY

EMOM: EVERY MINUTE ON THE MINUTE

http://www.tierthreetactical.com/9-week-crossfit-strength-program-part-2/

http://www.tierthreetactical.com/6-weeks-muscular-growth-crossfitters-part-2/

WEEK 1 

This week is going to be the easiest week in terms of strength training,

which has allowed me to keep the WOD difficulty fairly high.  You’ll notice
that there is one dedicated snatch day each week to allow you to work
on your technique and neuromuscular efficiency, with the lift most
crossfitters have trouble with.
You will also notice that Thursdays are conditioning only days, with no
extra strength training.  This is for a couple of reasons.  First, you need
some recovery from the heavy lifting, and conditioning can help speed
that recovery.  Secondly, we will need these days to keep us from loosing
our base of conditioning we’ve already built.

Note that you can pick whatever modality you want, run, bike, row,
assault bike, etc.  Generally I recommend picking bike, row, or assault
bike as those will have the least impact on the strength portion of the
program.

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WEEK 2

This week increases the total strength volume, and the WOD volume is
held roughly the same as the previous week.  We do see some higher
skill moves in there, such as muscle ups.  If you can’t do these
movements scale to the next hardest version, i.e chest to bars for muscle
ups.
We’ve also added in some back off sets on Tuesday, so we can continue
to work the snatch.  We have also increased the length of the cardio on
Thursday.  I definitely recommend that you stick with the same modality
each week.  Don’t run on week one, then bike this week etc.

WEEK 3

This week is going to be hard strength training wise.  You’ll probably find
that you’re taking about 45 minutes or so to get through the strength
portion, which is why the WOD is generally held to 10 minutes or less.
This will allow you the best chance of recovering from the difficult
strength training.
It’s worth noting that just because this program has you doing the
strength and the WOD in one session, there is no reason why you can’t
do an AM and PM session if your schedule allows.  This will of course
take more overall time, but it is probably superior in terms of allowing
maximum recovery between sessions.

WEEK 4

This is going to be the highest volume week for strength training in the
whole cycle.  These weights are very challenging, so you will need to take
a minimum of 3 min or so between those heavy sets.  That’s roughly 40
minutes of rest between sets!  Remember, the point here is to move the
weight with perfect form, not jack your heart rate up.

This is the last week before the deload on week 5.   Here, I’ve done my
best to pick WODs and movements that won’t impact your strength
work, but there’s no way around this killer week.

WEEK 5
Ah, at last we have a reprieve from the heavy, heavy weights.  This is a
deload week, so the volume has been cut down, and so has some of the
intensity.  You will notice that the WODs aren’t super hard, but they’re
pretty difficult.

This week is for recovery, so even though some of the WODs are still
pretty heavy, and challenging, that doesn’t mean you have to go balls to
the wall.  Feel free to execute these WODs a little slower than your max.
Remember this whole cycle is for strength, not metabolic conditioning!

WEEK 7

This week has some very challenging strength work, with shorter more
intense WODs.  Check it out.
Our strength work is for the most part done with a 3 second pause.
Pause work is great for strength development, and it allows you to really
fatigue muscle fibers you don’t normally reach.

The running WODs will now shift to 150m intervals, which is just long
enough to make you fight through serious leg fatigue towards the end of
the interval.  There are also going to be WODs in each week that penalize
you for doing small sets.  In this week it’s 50 kb swings.  Learning to do
big sets is much more mental than physical.

To prove my point about big sets, just ask yourself if you could squeeze
out a few more reps if I were to give you a million dollars?  I bet you
would. So really you are stopping because you’re mentally giving in.
Don’t do that.

WEEK 8 

This week is the first time in nearly two months where the strength work
actually decreases in reps.  This means you need to be aggressive with
your weight selections.  No easy sets!
You will also see that I have tried to vary the WODs for a couple of
reasons.  Monday’s WOD rewards those who can select the fastest
method to complete the bodyweight moves.  So think strategery here.

We have also continued with WODs that reward doing big sets because,
mental toughness bro.

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WEEK 9

This week will be the heaviest week for strength training.  Again, be
aggressive in your weight selections.  I’m fine with you needing a spot or
having to dump a weight every now and again.  Pushing to your max is
much more preferable than never getting close.
Even a casual glance at these WODs will show you that these are going to
be rough.  You will probably be pretty sore for most of this week, and I
wouldn’t expect you to feel great.

You need to focus on your recovery here.  This isn’t the week to try
fasting, or 3 hours of sleep a night.  Just hang in there, because next
week will bring a reprieve.

WEEK 10 

This week is your deload prior to your strength testing weeks.  Many
crossfitters will look at these workouts and think they are easy, which
they are, compared to previous weeks, but that is to allow your body to
recover, and prepare for 1 rep maxes.
The strength work is to be done as fast as possible.  This is speed work!
The WODs also incorporate more plyometric moves to help your body
practice firing your muscle fibers quickly, in a synchronized manner.

Resist the urge to add in other workouts, because you will really
sabotage your testing next week.

WEEK 11

This week begins your 1 rep maxes.  These will require a smart warm up,
and I don’t recommend you take more than 3-4 attempts at any lift.
Generally, you should start near your old max, then plan a small PR, and
then a big PR.  If you feel great try a fourth lift.
These WODs are put in this order to try and avoid interference with the
strength testing.  This isn’t to say that you won’t be sore at all for your 1
RM, but that doesn’t matter.  I would imagine, if you look back on your
lifting career, some of your best PR’s came when you weren’t completely
fresh and rested.

You also need to be very careful on the 100m test.  Sprinting can cause
hamstring injuries if you don’t really warm them up.  I recommend doing
a few practice 100m runs at 70%, then 80%, then resting before your
max attempt.  When in doubt, keep it to 95%, if you aren’t feeling that
great.

WEEK 12 

This week is the final week.  Here we are focusing on testing our 1 RM’s
on olympic related lifts.  We are relying on strength for our PRs, not
super efficient technique.  This is to say that you need to use the best
technique that you have, but any PRs here aren’t because you’ve been
honing your lifts, but getting hella strong.
The WODs are also a chance to test the most important aspect of our
fitness for crossfitters, our WOD times.  Sure strength numbers are
sweet, but if that doesn’t translate into increased WOD performance,
then what’s the point?