I'm jumping on the Crossfit Football/ strength training bandwagon. Re-read Yang's post from earlier this year on starting strength and found it really helpful.
Amateur SWOD
Squat 3x5 at 165 lbs.
Press 3x5 at 95 lbs.
At these weights I felt like bar speed started to slow down (assuming that's the way to determine what my starting weights should be).
DWOD
Complete:
4 x 2 Max Height Box Jumps (found a decently high wall at the park and used that for my jumps)
then complete the following sprints:
2 x 20 Yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Yard Flying Starts (rest 30 seconds between efforts)
*DWOD was performed before the SWOD
NICE!!
ReplyDeleteI *believe* the SWOD is intended to be done before the DWOD, with 5-15 min rest in between...check the FAQ...also, NICE!!
ReplyDeleteWhat Fronings programming wasn't good enough for you? Also sweet.
ReplyDelete@Ricci, I know. But on the SWOD it said "*Perform DWOD before SWOD*" so that's what I did.
ReplyDeleteRe: Froning Programming, it became clear after a week that I had no clue how to program for myself. Also, snatching twice a week and pressing twice a week and doing overhead squats in the same week KILLED my recovering shoulder. Not smart.
Oh yeah, whoops, I forgot.
ReplyDeleteAwesome!
ReplyDeleteWe're now 5/5 on the strength training bandwagon :)
@AK have you had someone check out your form before? If not, I think it'd be helpful for sure if you posted some form videos.
ReplyDeleteAgreed
ReplyDelete