1st Cycle
Day 1:
Max Effort Upper Body (PULL) - 5x5, 2x3, 3x1
Total Body Movement - 5x5
Day 2:
WOD/Metcon/Swim
Day 3:
Max Effort Lower Body - 5x5, 2x3, 3x1
Total Body Movement - 5x5
Day 4:
REST Day
Day 5:
Max Effort Upper Body (PUSH) - 5x5, 2x3, 3x1
Total Body Movement - 5x5
Day 6:
Corrective Routine, REST Day, or Swim
Day 7:
REST Day
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2nd Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 7x3, 3x1
Total Body Movement - 5x5
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3rd Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 10x1
Total Body Movement - 5x5
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4th Cycle
Use the same sequence as Cycle 1
Max Effort Upper & Lower Body - 5x5 @ 60% 1RM - Done EXPLOSIVELY
Total Body Movement - 5x5 @ 60% 1RM- Done EXPLOSIVELY
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5th-8th Cycle: Repeat - ALL 4 Cycles, but at a higher weight
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9th-12th Cycle: Repeat - ALL 4 Cycles, but at a higher weight yet again
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Upper Body PUSH Exercises:
- Dips
- Press
- Bench Press
- Incline Bench Press
- Pull-ups
- Muscle-ups
- Back Squats
- Zercher Squats
- Front Squats
For Dips:
- Push Press
- Push Jerk
- Push Press
- Push Jerk
- Power Clean, from the hang position
- Power Snatch, from the hang position
- Deadlifts
- Cleans - from the deck
- Snatch - from the deck
- Clean - from the deck or the hang position
- Power Clean - from the deck or the hang position
- Snatch - from the deck or the hang position
- Power Snatch - from the deck or the hang position
- Deadlifts
- Push Press
- Push Jerk
- Thrusters
- Overhead Squat
- Overhead Reverse Lunge - better suited for ancillary work, not 5x5
- The Barbell Bear - not the best choice though - better suited for a WOD/MetCon Day, BUT, use a much lighter load than usual - think conditioning, not strength!
- Crossfit WOD
- The Fitness Conduit WOD
- Or one of the routines from my 96 Day Routine
- Just make sure that the routine makes sense. Examples: if your shoulders are smoked from a Max Effort Upper Body Day, don't choose a routine with too much shoulder work. The day before a Max Effort Lower Body Day you should avoid routines that will smoke the legs. Just use common sense here.
- The MAX EFFORT movement is the PRIMARY movement. The Total Body Movement is the secondary movement. As such, the load for the Total Body Movement "may" have to be lighter than it would normally be. Example: If your normal 5x5 weight for a Power Clean is 135lbs, then it may be 125-130lbs on this day
- The Max Effort Movement is ONE exercise ONLY! - It is MORE than enough!!!
- Ancillary & Core Work is performed at the end of the routine - the possibilities are endless, just don't overdo it
- Warm up exercises should be performed as well - a no-brainer
- It is assumed that you have already ramped up with 5x5 routines, AND that you can perform Oly Lifts with good form before attempting this type of periodization schedule/routine
- Use the Burgener Warn-up every day, in addition to the Crossfit Warm-up on the really heavy days
