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Started a new strength program today. One that will take less time each day than the previous one to allow for more focus to be placed on crossfit. It is also only three days a week, which allows me on the off days to program other lifts I need extra work on.  So on Tuesdays and Thursdays I will work on whatever I feel necessary, then Saturdays will be whatever Hudson programs. 

 So enough talking about it, here's the first day… 

 Clean (blocks) - Work up to 85% of 1RM C&J, then 2 x 1 @ 10kg down from 85% 
1 rep @ 155, 185, 205, 225, 245 
2 x 1 @ 225 

 Back Squat (3 sec pause) 
4 x 3 @ 245 

 3 sets of: 
5 Thrusters (170 lb) 
10 Band Pull Apart's

 2 sets of: 
8 FWD Backward KB Lunges 
10 Glute Ham Raises

 This was a very good session. Only took 70 minutes, much better than 2+ hours. 

 C2B Pull Up Progression 
7 sets of 9, :50 rest between sets

 Power Clean 225 lbs. max reps 
6 reps 

 After doing everything before this I was pretty fatigued. I'll do it again soon and shoot for 10. 

 DM

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