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!

  1. Massive strides in strength gain
  2. Muscle gain due to increased level of intensity
  3. Increased fat burning also due to increased level of intensity
  4. Increased lifting endurance
  5. 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:

  1. Rep ranges: 10-9-8-7-6-5-4-3-2-1
  2. Deadlift: 1.5 times your bodyweight
  3. Bench press: your bodyweight
  4. Clean: .75 times your bodyweight

So here’s round 1:

Bench 10 reps, deadlift for 10 reps, clean 10 reps

Round 2:

Bench 9 reps, deadlift 9 reps, clean 9 reps

Round 3:

Bench 8 reps, deadlift 8 reps, clean 8 reps

Round 4:

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!

 

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