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Old 08-17-2010, 11:02 AM   #7
Andrew Wilson
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Join Date: Dec 2007
Location: Johannesburg, South Africa
Posts: 1,140
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All you got to do is just pick whatever movements you want to do in the "metcon", schedule the reps descending down for each month for whatever period of time you want to 3RM. And add 3% to each weight each sesson:
First 4 weeks, whatever exercises in a "metcon" circuit for 21 reps at 61% 1RM, each new session progressively add 3% to the weight.
Second 4 weeks, whatever exercises in a circuit for 15 reps at 69% 1RM, each new session progressively add 3% to the weight.
Third 4 weeks, whatever exercises in a circuit for 9 reps at 79% 1RM, each new session progressively add 3% to the weight.
Forth 4 weeks, whatever exercises in a circuit for 3 reps at 92% 1RM, each new session progressively add 3% to the weight.
Fifth week go for 1RM

how people haven't figured this out yet blows my mind. CrossFit won't do it because they have to sell the idea that they have this super secret method and secretly know more than every person with actual educations in sports science and they don't want to copy them the legit people, or they simply don't know how to actually program for people, which is obvious...
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