We are going to run a simple 6 week strength cycle, it being SSS (Summer Swole Season) and all. This one is from my friend Jim’s place CrossFit Havoc. They ran it with pretty nice results:
Monday: Back squat
Tuesday: Press
Wednesday: Regular programming
Thursday: Back squat
Friday: Deadlift
If you miss any days you are welcome to make them up on weekends or double up Squats and presses if it fits. The Program will be very basic. it will go like this:
6 wk Havoc Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Monday Squat 80% x 5 x 3 80% x 5 x 4 80% x 5 x 5 85% x 5 x 3 85% x 5 x 4 85% x 5 x 5
Tuesday Press 80 % x 5 x 3 85% x 5 x 3 80% x 5 x 5 90% x 5 x 2 80% x 5 x 6+ New Max
Thursday Squat 80% x 5 x 5 85% x 5 x 4 90% x 5 x 3 95% x 5 x 2 100% x 5 x 1 New Max
Friday Deadlift 75% x 5 x 5 80% x 5 x 4 85% x 5 x 3 90% x 5 x 2 95% x 5 x 1 New Max