Strength Focus Friday Strength WOD Dec 172009 Back Squat 3×5 (add 5 pounds) 5 rounds for time: 7 Dumbell thrusters (go heavy) 7 Chest to bar pull ups Finish with 60 seconds of L-sits in a few sets as possible. Use rings or boxes for support. Modify with N-sit (knees tucked to chest). 3 Responses to “Strength Focus Friday” jesse says: Monday, December 21, 2009 at 11:21 am Yup, all numbers are 3 sets of 5 reps, except for deadlift which is 1 set of 5 reps. To be honest, I did come up a little short on the bench. My last workout on Saturday was: 220 x 5 220 x 4 (f@5) 220 x 3 (f@4) ryan says: Sunday, December 20, 2009 at 8:52 pm Nice numbers Jesse! Is that bench for sets of 5 with 220? That’s a huge jump! I think you should stick out the program a little longer, but I am happy with you progress. Stay strong! jesse says: Saturday, December 19, 2009 at 4:18 pm Well, today was my last strength focus workout (for now). I’ve accomplished what I wanted to and am excited to get back to Crossfit. After doing this for just under two months my stats are: Squat: 195 -> 230 Deadlift: 175 -> 220 Press: 105 -> 120 Bench: 195 -> 220 Probably would have progressed even a little further with squat and deadlift, but I missed a few workouts. Also, my squat and deadlift form have improved dramatically, and I feel like I have finally fully recovered from by back injury. Ryan, thanks for putting this program together. This sh*t works! Sorry, the comment form is closed at this time.