“6 Week Strength Training Program…”

Posted: December 13, 2011 in Uncategorized

Very good start to the week and a very good start to our 6 Week Training Cycle! So this is how the Strength Training is going to work… Mondays we will be performing Back Squats, Tuesdays we will be performing Shoulder Press and Thursdays we will be performing Deadlifts. This week (Week 1), we will be performing 5 Sets of 5 Reps at 65% of your 1 Rep Max for each movement.  Your “6th Set” will be an all out effort to perform As Many Reps As Possible using the same weight. Week 2, we’re gonna move up to 70%, Week 3 will be 75%, Week 4 will be 80%, Week 5 will be 85% and Week 6 all of us will Re-Test the Lifts. I know sometimes, “POOP Happens!’ You can’t get into The Box for whatever reason… School, work, kids, traffic, etc etc… So if you miss a day, please make it up whenever you can. RCCF is very Strength Biased! I believe that if you are consitent with your Strength training, your Conditioning WODs, don’t really get any easier, but you become more efficient at “such and such” movement, which in turn allows you to do more work in less time, which is what we’re aiming for!

And, Strength Training is just straight up FUN!!! Think about how amazing it feels to “PR” on your Squat, Press, Deadlift, etc etc etc!!!


RCCF Strength


5x5x5x5x5 (5 Sets of 5 Reps) at 65% of your 1 Rep Max

Using the same weight, perform 1 Max Rep Set


“The Chief”

As Many Rounds As Possible in 3 Mins:

3 Power Cleans (Rx’d: M-135lbs/F-95lbs)

6 Push Ups

9 Air Squats

Rest for 1 Min and repeat for a total of 5 Cycles… You will pick up on your next Cycle wherever you left off at on the previous Cycle… So if you finish the 1st Cycle at 5 Rounds plus 3 Power Cleans plus 3 Push Ups, you’ll pick up on the next Cycle on Rep 4 of your Push Ups…



“Life is the sum of all your choices…”

Albert Camus

12/12/2011 WOD & Scores…


Strength- Front Squat: 5 @ 60%, 4 @ 70%, 3 @ 80% x 4. Squat Clean: 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80% x 2. Clean Pull: 3 @ 95%, 3 @ 105%. Bench Press: 5 @ 60%, 5 @ 70%, 5 @ 85% x 3.

MetCon- Every 2 Mins for 12 Mins: 5 Push Press (as heavy as possible) and Max Double Unders for the remaining of the 2 Mins.

  1. 12/12/2011…
    I only got through the Back Squats and Power Cleans, but I will make up the rest on Tuesday morning.
    Strength- Back Squat: 5@160lbs, 4@190lbs, 4@215lbsx4. Power Clean: 4@155lbs, 3@175lbsx3. Press: 5@100lbs, 5@120lbs, 5@140lbsx3. Snatch: 5@90lbs, 4@95lbs, 4@110lbs, 4@125lbsx2. Snatch Pull: 3@140lbs, 3@155lbs.
    MetCon- Row/200lbs Back Squat/Pull Ups- 500M/5/10, 400M/4/10, 300M/3/10, 200M/2/10, 100M/1/10: 18:08Rx’d with Strict PullUps.
    RCCF Strength- 5x5x5x5x5 @ 175lbs. 30 Reps @ 175lbs.
    RCCF MetCon- 17:49 Advanced.

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