1 | Week | Day 1 | Day 2 | Day 3 |
|---|---|---|---|---|
2 | 1 | 1.) Back Squat (work up to the heaviest 3rep you can do). 2.) Standing Shoulder Press (work up to the heaviest 3rep you can do) 3.) 5min AMRAP of 25-Lunges / 15-Push-ups / 5-Pull-ups | 1.) Bench Press (work up to the heaviest 3rep you can do). 2.) Bent Over Row (work up to the heaviest 3rep you can do) 3.) 7min AMRAP of 10- Air Squats / 10- Dips / 10- Hanging Leg Raises | 1.) Deadlift (work up to the heaviest 3rep you can do). 2.) 10min AMRAP of 10-Kettlebell Swings / 15- Sit-ups |
3 | Calculate 1RM using given equation on each lift [(Load x Reps)x.033] + Load= Est 1RM | Est 1RM of Back Squat= Est 1RM of Press= Example: I lifted 225lb for 3reps then: [(225 x 3)= 675 675 x .033)]=22.3 22.3 + 225 = 247.3lb 247.3 is my Est 1RM | Est 1RM of Bench= Est 1RM of Row= | Est 1RM of Deadlift= |
4 | 2 | Using the same exercises above: 5x10@60% / 7min AMRAP | Using the same exercises above: 5x10@60% / 10min AMRAP | Using the same exercises above: 5x10@60% / 5min AMRAP |
5 | 3 | Using the same exercises above: 5x5@70% / 10min AMRAP | Using the same exercises above: 5x5@70% / 5min AMRAP | Using the same exercises above: 5x5@70% / 7min AMRAP |
6 | 4 | Using the same exercises above: 5x3@80% / 7min AMRAP | Using the same exercises above: 5x3@80% / 7min AMRAP | Using the same exercises above: 5x3@80% / 7min AMRAP |
7 | Rules: | You must give 100% each day, and finish the program as written. This is best if followed as a Mon-Wed-Fri schedule with active recovery, mobility, or rest days added in between. It is not advised to add extra work, but you can add difficulty to the auxiliary movements in the AMRAPs by changing the loads or skill levels (ex: leg raises become toe to bar) All final sets are completed by doing as many reps as possible for the given lift and load (ex: 3-3-3-3-then I get 5 on the final set at a 65% load) | ||
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13 | Questions? | Feel free to email any questions to coach_j@crossfitmaxkane.com using the subject line "Simple and Strong" | ||
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16 | Want More? | For $14.99 you can purchase the next series of workouts at http://flowerybranchfit.com Just login in to our Member's Only page with the password maxkane2016 and search for programs to purchase or click here. | ||
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19 | Need Help? | Click on attached link to view our Bonus Movement Resource Videos | ||
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