Assistance or Accessory Work
I’ll use the term assistance work mostly here, but (on this site) I’m using it synonymous with accessory and supplemental movements used in a given workout. I also use it because it’s the way Wendler describes it and i’ll stay consistent with that since this program is built on his writings. The purpose of assistance […]
Skills List
CrossFit.com provides a great list of all the movements one should be familiar with. It can be found here:
https://www.crossfit.com/essentials/movements
Here are a list of gymnastic movements that are always good to practice. All of these can be modified for skill and/or fitness level. (Google It)
Lifting Template
Week 1
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
5 x 55%
5 x 65%
AMAP x 75%
1 Rep Max Calculation
This calculation can be used to estimate 1RM without actually doing 1RM
Practical Powerlifting
This is a very simple program designed to get maximum results. It’s a hybrid of several popular lifting programs, and has been tested with hundreds of clients over 10 years. If you follow it, it works, you get stronger, period.