Happy summer, athletes! Thanks to everyone who came out to the “Team Jacqueline” fundraiser on Saturday at Unbeaten.

Let’s hit it hard in our final week of this strength cycle before our mini-deload! Give it all you’ve got in the final sets of the squat, deadlift and press this week.

Quote of the Week: “To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2016 CrossFit Open; Hypertrophy strength mesocycle; strength mesocycle; “Murph;” 

Where you are right now: Week 3 of our third strength cycle post-open.

Where you are going: 3 weeks of strength with a focus on high rep Oly work and Open-style metcons

Monday

RP Nutrition Template = Light

Strength

Back Squat

Step 1: Remember (or estimate with the help of a coach) your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number. You will use it all month. 
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley squats 200 pounds. His “working number” is 180 pounds.)

5 reps at 75% of your “working number”
3 reps at 80% of your “working number”
Max reps* at 95% of your “working number”

*This number should be a minimum of 1. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

3 rounds for time:

200m Run
8 Deadlifts 275/185
16 Box Jump Overs 24/20

Tuesday

Every :90 for 8 Rounds: 1 Power Clean + 1 Hang Clean + 1 Jerk

Conditioning

21-15-9

Power Cleans 135/95
Ring Dips
400m run after each round

Wednesday

RP Nutrition Template = Light

Deadlift

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley deadlifts 200 pounds. His “working number” is 180 pounds.)

5 reps at 75% of your “working number”
3 reps at 85% of your “working number”
Max reps* at 95% of your “working number”

*This number should be a minimum of 1. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Gymnasticon

10-9-8-7-6-5-4-3-2-1
Strict Pullups
Hand release pushups

Thursday

RP Nutrition Template = Light

Strict Press

Step 1: Remember or estimate with the help of a coach your 1RM
Step 2: Take 90% of your 1RM to find your “working number.” Remember this number.
Step 3: Follow the rep schemes and percentages exactly as outlined.

(Example: Thomas Bradley strict presses 100 pounds. His “working number” is 90 pounds.)

5 reps at 75% of your “working number”
3 reps at 85% of your “working number”
Max reps* at 95% of your “working number”

*This number should be a minimum of 1. The high end of the rep number is up to you. The caveat is that you do not fail. Leave at least one rep in the tank.

Conditioning

21-15-9 of Power Snatch at 95/65
Alternating with
9-6-3 Bar Muscle Ups
400m run after each round

Friday

Open Gym

Saturday

RP Nutrition Template = Light

400m run
10-9-8-7-6-5-4-3-2-1
Thrusters
Pull-Ups
400m run

Rx = 95/65

Sunday

RP Nutrition Template = Light

Conditioning

50 DUs
10 OHS (95/65)
50 ABSU

50 DUs
10 Push Press (95/65)
40 Tuck Crunch

50 DUs
10 Bent Over Row (95/65)
30 T2B

50 DUs
10 Hang Clean (95/65)
20 V-ups

50 DUs
10 Front Squats (95/65)
10 Hanging “Around the Worlds” https://www.youtube.com/watch?v=mtsBjtcP28g

Comment