Muscle Gain Fitness Program
Week One Workouts
Workout #1
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Barbell Bench Press; 6 sets of 3 reps (6 X 3) @ 85% of 1RM; rest 2 min between sets
-Bent Over Dumbbell Rows; 6 x 3 @ 85% of 1RM (estimate if you do not know/Keep back straight and about 45 degrees bent from straight-up vertical position) same rest sequence as above
Rest 5 min
-Dumbbell Bicep Curls 3 X 10; rest 2 Minutes between sets
-Dip; Max Repetition X 3 Sets
10 Min AMRAP (Not For Time)
-8 Burpees
-12 Air Squats
-16 Walking Lunges w/ 25# Dumbbell in each hand (each step counts as 1)
Stretch
Workout #2
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Strict Shoulder Press 6 X 3 @ 85% of 1RM; rest 2 min between sets
-Back Extensions 6 X 12
-50 Strict Pull Ups
Stretch
Workout #3
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Deadlift 6 X 3 @ 85% of 1RM; rest 2 min between sets
4 Rounds (For Time)
-30 Squats
-25 Sit Ups
-20 Push Ups
-15 Burpees
Stretch
Workout #4
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Front Squat 65% of 1RM x 5, 4 @ 75%, 3 @ 85%, 2 @ 95% x 2, 3 @ 85%
-Power Clean 6 X 3 @ 85% of 1RM;
10-8-6-4-2 (For Time)
-24" Box Jump
-Push up (however necessary)
Cool Down:
2 K Row Recovery Row (about 10 minutes)
Stretch
Week Two Workouts
Workout #1
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Dumbbell Bench Press; 8 X 2 @ 90% of 1RM, rest 3 min rest between sets.
-15 Sit Ups (after each set of Dumbbell Bench Press)
20 Minutes Every Minute on the Minute
-5 Clapping Push Ups
Stretch
Workout #2
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Back Squat; 7 X 2 @ 90% of 1RM, rest 3 min rest between sets
-:45 Plank (after each set of Back Squat)
8 Min AMRAP
-8 Power Cleans @ 75% of 1RM
-8 Box Jumps @ 20"
Stretch
Workout #3
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Deadlift; 7 X 2 @ 90% of 1RM, rest 3 min rest between sets
-15 Air Squats (after each set of Deadlifts)
21-15-9 (Not For Time)
-Hang Power Cleans @ 75% of 1RM
-Kettlebell Swings @ 53#'s
Stretch
Workout #4
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Front Squat 7 X 2 @ 90% of 1RM, rest 3 minutes between sets
-Push Press 7 X 2 @ 90% of 1RM, rest 3 minutes between sets
6 Rounds of Cindy (Not For Time)
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Stretch
Workout #5
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-800 M Run @ 80% MEP
Rest 4 minutes
-400 M Run @ 90% MEP
Rest 4 minutes
-200 M Run @ 100% MEP
Rest 4 minutes
-400 M Run @ 90% MEP
Rest 4 minutes
-800 M Run @ 80% MEP
Rest 4 minutes
Cool Down:
600 M Run/Jog/Brisk Walk @ 55-60% MEP
Stretch
Week Three Workouts
Workout #1
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
Take 25 minutes to build to 1RM Back Squat;
Rest 8 Minutes:
8 Minutes Time Clock;
As Many Reps As Possible of 85% of just accomplished 1RM Back Squat
Rest 5 Minutes:
-200 Sit Ups (For Time)
Stretch
Workout #2
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
10 Min EMOM
-Power Clean; 2 @ 90% of 1RM
Rest 2 Minutes:
5 Minute Running Clock
-Strict Pull Ups (as many as possible in 5 minutes)
Rest 5 Minutes
5 Rounds (Not For Time)
-200 M Run
-10 Burpees
Stretch
Workout #3
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
Take 25 minutes to build to 1RM Deadlift
Rest 8 Minutes
8 Minutes Time Clock;
As Many Reps As Possible of 85% of just accomplished 1RM Power Clean
Rest 5 Minutes
3 Rounds (Not For Time)
-300 M Row
-40 Sit Ups
Stretch
Workout #4
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
Take 25 Minutes to find 1RM Strict Shoulder Press
Rest 8 Minutes
8 Minutes Time Clock;
As Many Reps As Possible of 85% of just accomplished 1RM Strict Shoulder Press
Rest 5 Minutes:
-Dumbbell Bicep Curls 3 X 10; rest 2 Minutes between sets
-Dip; Max Repetition X 3 Sets
Stretch
Workout #5
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
-Close Grip Bench Press 7 X 3 @ 85% of 1RM
Rest 5 Minutes:
10 Min AMRAP
-7 x Strict Pull Ups
-7 x 95# Back Squats
-7 x 135# Bench Press
Stretch
Week Four Workouts
Workout #1
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
Alternate between sets from one to the other; 2 min rest between
-Bench Press 6 X 3 @ 85% of 1RM
- Weighted Strict Pull Ups 5 x 5 @ 25#'s
3 Rounds; rest 2 min between each round
-10 Pull Ups
-15 Burpees
-20 Sit Ups
Stretch
Workout #2
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
10 Minute EMOM
-Front Squat X 2 @ 90% of 1RM
Rest 2 Minute:
10 Minute EMOM
-Strict Press X 2 @ 90% of 1RM
Stretch
Workout #3
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
30 Min EMOM
-2 Powercleans @ 85% of 1RM
Stretch
Workout #4
Warm Up:
(http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final_ipod.mov)
Work:
10 Minute EMOM
-Deadlift X 2 @ 90% of 1RM
-75 Pull Ups (Not For Time)
-75 Sit Ups (Not For Time)
Stretch
WORKOUT LEGEND (GLOSSARY)
SI= Short Interval
LI= Long Interval
m= Meter
M = Mile
y = Yards
' = Feet
@bodyweight= load your body weight to the bar
BW= body weight Load your body weight to the bar
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
C2 = Concept 2 Rower
TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE = Rate of perceived exertion , See RPE scale below.
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute.
On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.
Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.
Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
AMRAP= As Many Rounds As Possible
AFAP= As Fast As Possible
Rx = as prescribed
"Unbroken" = if you come off the bar, you start that element again until completion
Strength and Conditioning WODS
# = lbs
Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common
Accommodating Resistance = Use of bands and/ or chains
OHS = Overhead Squat
Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.
1RM = 1 rep max
% percentage of weight will be listed for personal and individual strength programming.
ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval
Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.
"Double Up"= Up and back only touching a toe to the ground before ascend