Big Energy Training: Base Strength (CrossFit Gym)

This is a 7-Week Training Program

5x Training Days/week

Percentage Based Weightlifting designed to progress you to your next PRs!!!

Hypertrophy inclusion for joint health, added strength gains, and increasing muscle mass!

(Sample Day)

Back Squats:

1. 7 reps @ 60%

2. 7 reps @ 60%

3. 6 reps @ 65%

4. 6 reps @ 65%

5. 6 reps @ 65-70%

- rest as needed b/t sets -

4 Sets:

8-10 BB Romanian Deadlifts

(superset/w)

20 Prone Band Hamstring Curls

*every 5th rep pause at top for :03

- no more than 2:00 rest b/t sets -

3 Rounds:

12 DB Single Leg Shoulders Elevated Glute Bridge/side

14 Dual KB Deficit Sumo Deadlift

16 Alt. Goblet cossack Squat

- rest no more than 1:30 b/t sets -