This is basically a re-post from a strength plan we used in 2013. It worked then, and I know it will work now. The 2020 Open is coming, and a Milo is exactly what we need to get us moving fast and well.
Many CrossFitters are interested in getting stronger. All over the world, athletes are looking to improve their 1RMs over the lifts in the hopes that bigger lifts will produce faster times.
For some, this helps. For others, like me, it doesn’t.
To achieve true balanced fitness, most of us will have to continually improve all things at once. Pulling away from conditioning and focusing on improving lifts may improve a few of the 10 general physical skills, but others are sitting idle.
For those who need a quick reminder, the 10 general physical skills, as defined by CrossFit are: strength, speed, agility, balance, coordination, power, endurance, accuracy, stamina and flexibility. (That was from memory. Boss)
With that in mind, I want to try something new-ish (new to many of you) with strength training. Like Milo of Croton, who carried a baby calf up a hill every day, and as it grew he got stronger, I want to improve across as many of the 10 general physical skills as possible.
Here’s the plan:
On Friday’s, we will perform 3 Power Cleans on the minute for 10 minutes. My recommendation is to start at 55-60% of your 1RM. Every week, you will make a small jump – 5# only.
We are going to the same with thrusters on Tuesdays, but with 5 reps.
Each week, you will jump 5#, which doesn’t seem like much. But over time, like the baby calf grew on Milo’s shoulders, the bar will grow – and you will have to grow with it.
So, if you start tomorrow with 175, in a month you will be at 195. In 2 months, 215. In 3 months, you should be doing 30 reps at 235. Is this possible? We’ll see.
Oh, and Milo was killed by a pack of wolves as he was trying to rip a tree apart with his bare hands. I guess the moral of the story is be careful what you do with your fitness.
Workout of the Day
Strength
Power Clean Milo
3 Power clean on the minute for 10 minutes
Front Squat
Build to a heavy single in the remaining time in class