I am starting this log after lurking here for a while. I did straight CrossFit for a few years and then switched to Gant's hybrid programming for a while. I have bought into the idea that there is a need to have more of structure in your strength program, and that CrossFit-style random, MetCon-beat-down programming doesn't make a whole lot of sense. So I have been playing around with 5/3/1-based programming and a linear SS-style strength progression for the past 9 months or so. I would like eventually to put some more focus on the oly lifts, but right now I feel like priority one needs to be to improve static strength, particularly in the squat, which unfortunately has gone nowhere in the past year or so. I also have a need for a little conditioning to support sports I am doing right now. So my current template looks roughly like this:
M: Press 5/3/1, dips, pull-ups
T: Power clean, squat 5/3/1, conditioning.
W: Bench 5/3/1, db row, pull-ups
Th: Deadlift 5/3/1, good mornings, conditioning.
Press 5's week: 100# x 5, #120 x 5, #130 x 9. Maybe should have started lighter.
Dips: BW x 10 x 5.
Pull downs: 60 # x 8 x 4. Don't laugh. I am trying something new to assist pull ups based on this article: http://www.t-nation.com/testosterone...ll-up-strength
PC: doubles: 80 kg, 100, 110. Then three more singles at 110. Felt strong.
Squat 5's week: 180# x 5, 220 x 5, 245 x 9. Wanted at least 10 here. Oh well.
Conditioning: 6 basketball-court suicides x 5.