20 Day Sample R3SISTANCE Program by Adam Adlkins, BKB³
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THE R3SISTANCE: A STRENGTH BIASED APPROACH TO CROSSFIT LIFE 20 day sample R3SISTANCE Program by Adam Adlkins, BKB³ Day 1 Day 2 Day 3 Day 4 Day 5 Barbell Complex C 500 Swings Double KB Complex Active Recovery Barbell Complex S Circuit A Workout #1 Circuit B Circuit C Day 6 Day 7 Day 8 Day 9 Day 10 Double KB Complex Mobility Barbell Complex C 500 Swings Double KB Circuit D Circuit A Workout #2 Complex Circuit B Day 11 Day 12 Day 13 Day 14 Day 15 Barbell Complex S Active Double KB Complex Mobility Barbell Complex C Circuit C Recovery Circuit D Circuit A Day 16 Day 17 Day 18 Day 19 Day 20 Double KB Complex 500 Swings Barbell Complex S Active Recovery Double KB Circuit B Workout #3 Circuit C Complex Circuit D COMPLEXES: Barbell Complex C Double Kettlebell Complex Barbell Complex S Clean (full) x 5 Swings x 5 Snatch Pull below knee x 5 Push Press x 5 Cleans x 5 Hang Snatch above knee x 5 Back Squat x 5 Push Press x 5 Overhead squat x 5 Good Morning x 5 Front Squat x 5 Good Morning x 5 Renegade Row x 5 (each Bent Row x 5 hand, alternating) Complexes are to be completed in no more than 20 minutes. Begin with a light weight and work up to a challenging weight – but weight should not be maximal. Once you hit a challenging weight complete the complex 3 to 4 times at that weight, resting as needed between complexes. No resting during the complex. Complexes could be rotated as frequently as the lifter wanted. “C” complexes should always be Clean complexes and “S” complexes should remain snatch complexes but the actual complex make up matters little. Feel free to be as creative or consistent as you want - totally up to you. The Double Kettlebell Complex is slightly more arduous to change. Only advanced lifters should include a double KB snatch. If you are comfortable with a double snatch feel free to include it and/or change the complex make up. With all this said, I would strongly recommend keeping the Complexes consistent for 4 week periods. Change the complex make up each month to more advanced progressions. CIRCUITS: Circuit A Circuit B 6 Rounds 6 Rounds EMOM EMOM Front Squat x 5 Back Squat x 5 Push Press x 5 Bench Press x 5 Barbell Hip Thrust x 5 Pull ups (strict) x 5 Supine Row x 10 Trap Bar Deadlift x 5 Reverse Prowler Drag 40ft Prowler Push 40ft Circuit C Circuit D 5 Rounds of Each Couplet 10 Rounds On 2 minute Intervals Bear hug walk 40ft Prowler Push 40ft A1) Bench Press x 5 Farmers Walk 40ft A2) Dynamic Pushup x 10 B1) Front Squat x 5 B2) Depth Jump x 10 C1) Deadlift x 5 C2) Broad Jump 20ft The Circuits are designed to be approximately 20-30 seconds of work and 40-30 seconds of rest. The work to rest ratio allows the lifter to comfortable lift 60-70% and prevents efforts higher than 75-80%. There just isn’t enough time to recover before the lifter must move on and perform the next lift. I’ve found moving from compound lift to compound lift at approximately 60-70% is about the perfect blend to achieve strength goals, improve body composition and improve lifting efficiency. Circuits can be either traditional strength training or work imitations or a blend of the two. Strength circuits should include a squat, hinge, upper body press, and upper body pull. Exercise selection should be kept basic and require little guidance or supervision. Work imitations may be carries, pulls, pushes, or anything else that mimics traditional work. Active Recovery/Mobility: Active Recovery Mobility 5 Rounds – NOT FOR TIME 30 – 45 minutes 3 TGUs each hand Independent work on individual mobility issues. 10 Glute Ham Raises 10 Reverse Hypers 500 Swing Workouts: Workout #1 Workout #2 Workout #3 “Cindy and the Swinger” “Short Circuit” “Down the Line” 40 Minute EMOM :40w/:20r – 4 Rounds 5 Rounds Odd: 1 Rounds of “Cindy” Battling Ropes Supine Rows x 10 5 Pullups Swings x 25 Swings x 25 10 pushups Sandbag Cleans (full) Sumo DL from Deficit x 10 15 Bodyweight squats Swings x 25 Swings x 25 Even: 25 Swings Deadbugs Shouldered Sandbag Squats x 10 Swings x 25 Swings x 25 Deck Squats KB Press x 10 (5 each) Swings x 25 Swings x 25 Super Planks Swings x 25 The 500 Swing Workouts are basically the conditioning of the cycle. It could be anything that has limited demands on the CNS and requires sustained effort for 30-40 minutes. The effort level we are looking for is that of a vigorous hike. The demands should prevent you from fully recovering during the entire session or hitting maximum effort. As the cycle progresses the intensity levels will be increased and the durations decreased. Near peak season efforts should be near maximal and duration somewhere between the 7- 12 minute mark. But for now, we are just building the engine. .