We all hit that point when strength gains slow way down. Size gains are affected, morale is affected, and above all, your drive to succeed has been hampered. As I worked through the TarzanBuilt Program I decided to do an old cross fit routine that I always enjoyed, but never did I use it in my routines as a consistent element. Now, not only do I use it consistently, it is a cornerstone of my routine. My strength plateaus are shattered, and it’s all thanks to this little session!
Here are the benefits I personally experienced from this add-on!
- Massive strides in strength gain
- Muscle gain due to increased level of intensity
- Increased fat burning also due to increased level of intensity
- Increased lifting endurance
- Reduction in time between increased weight on any given lift
I also loved this little routine simply because it’s a fairly quick session. I do not recommend doing any cardio before or after, nor do I recommend doing any additional lifting on the before or after this routine. Linda is enough of a workout on its own. The cross fit WOD is called Linda. It’s recommended once a week during the TarzanBuilt Program, and so that’s what I do.
It’s called Linda, it’s a crossfit WOD!
If you’re a cross fitter, I’m sure you’ve hammered this session hundreds of times, but if you haven’t, here it is:
- Rep ranges: 10-9-8-7-6-5-4-3-2-1
- Deadlift: 1.5 times your bodyweight
- Bench press: your bodyweight
- Clean: .75 times your bodyweight
So here’s round 1:
Bench 10 reps, deadlift for 10 reps, clean 10 reps
Bench 9 reps, deadlift 9 reps, clean 9 reps
Bench 8 reps, deadlift 8 reps, clean 8 reps
etc., etc., etc.
And so on… Until you get al the way to round 10 for a single rep. This routine is for time so try and beat your record each time. This routine allowed me to bust through any plateaus. I am in a constant state of gaining thanks to this routine.
Hope you find this as useful as I did! Seriously try it!