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).

 Posted by at 10:07 pm

  3 Responses to “Strength Focus Friday”

  1. 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)

  2. 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!

  3. 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:

    195 -> 230
    175 -> 220
    105 -> 120
    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!

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