CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM

17 Oct

This is a 21 day training program designed to increase strength in all the major lifts. The added Met-Cons (Metabolic Conditioning) are to be done at the end of each workout and will be used to increase power-endurance in the 10 minute (600 second) time-frame. Complete both exercises in each complex to count as 1 full set… example A1 (Power Clean x 5 reps) + A2 (Push Press x 5 reps) is 1 full set.

The training schedule listed below utilizes a 1 day ON 1 day OFF set-up however if this does not work for you then adapt it accordingly. Ideally you do not want to train more then three days in a row without a day off. The schedule was written in a way to have enough flexibility to accommodate another sport/activity.


WORKOUT A 

COMPLEX 1:

A1:  POWER CLEAN            5 SETS OF 5 REPS

A2: PUSH PRESS                   5 SETS OF 5 REPS

COMPLEX 2:

B1:  BACK SQUAT                    5 SETS OF 5 REPS

B2 : BARBELL ROW               5 SETS OF 5 REPS


WORKOUT B

COMPLEX 1:

A1:  DEADLIFT                      5 SETS OF 5 REPS

A2: BENCH PRESS               5 SETS OF 5 REPS

COMPLEX 2:

B1: FRONT SQUAT              5 SETS OF 5 REPS                     

B2:GOODMORNING          5 SETS OF 5 REPS


WORKOUT C

NOTE: (AMRAP) = AS MANY REPS AS POSSIBLE

COMPLEX 1:

A1: CLOSE GRIP BENCH PRESS X 5 REPS

A2: BARBELL CURL x 5 REPS (AMRAP IN 5 MIN)

COMPLEX 2:

B1:WEIGHTED SIT UP X 10 REPS

B2:HYPER EXTENSION 10 REPS (AMRAP 5 MIN)

COMPLEX 3 :

C1: WEIGHTED DECLINE RUSSIAN TWIST X 9 REPS

C2: HANGING LEG RAISE/HOLDS X 9 REPS (AMRAP 5 MIN)

MET-CON A

BURPEE TO PULL UP (AMRAP 10 MINUTES)

NOTE: CANT DO PULL UPS?…. DO JUMPING PULL UPS 


MET-CON B

MODIFIED CROSSFIT “CINDY”: EACH ROUND CONSISTS OF (AMRAP 10 MINUTES) 

5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

NOTE: CANT DO PULL UPS?… DO JUMPING PULL UPS….. CANT DO PUSH UPS… DO THEM FROM YOUR KNEES


TRAINING SCHEDULE 

DAY 1: WORKOUT A (HV) + MET-CON B              

DAY 2: REST                                                                     

DAY 3: WORKOUT C                                                      

DAY 4: REST                                                                      

DAY 5: WORKOUT B (MED) + MET-CON A            

DAY 6: REST                                                                     

DAY 7: WORKOUT B (HV) + MET-CON B               

DAY 8: REST                                                                       

DAY 9: WORKOUT C                                               

DAY 10: REST                                                            

DAY 11: WORKOUT A (HV) + MET-CON A

DAY 12: REST

DAY 13: WORKOUT B (MED) + MET-CON A

DAY 14: REST

DAY 15: WORKOUT C 

DAY 16: REST

DAY 17:  WORKOUT A (MED) + MET-CON B

DAY 18: REST

DAY 19: WORKOUT B (HV) + MET-CON A

DAY 20:  REST

DAY 21: WORKOUT C


  • MEDIUM (MED) DAYS: 70% OF 1 RM @ 5 X 5
  • HEAVY (HV) DAYS : 85% OF 1 RM @ 5 X 5

USEFUL INFORMATION 

HOW TO BACK SQUAT CLICK HERE
HOW TO BARBELL ROW CLICK HERE
HOW TO POWER CLEAN CLICK HERE
HOW TO PUSH PRESS CLICK HERE
HOW TO DEADLIFT CLICK HERE
HOW TO BENCH PRESS CLICK HERE 
HOW TO FRONT SQUAT CLICK HERE
HOW TO GOODMORNING CLICK HERE 
HOW TO CLOSE-GRIP BENCH PRESS CLICK HERE
HOW TO BARBELL CURL CLICK HERE
HOW TO WEIGHTED SIT UP CLICK HERE
HOW TO HYPER-EXTENSION CLICK HERE 
HOW TO DECLINE RUSSIAN TWIST CLICK HERE 
HOW TO HANGING LEG RAISE CLICK HERE 
HOW TO BURPEE PULL UP CLICK HERE 
HOW TO AIR SQUAT CLICK HERE 
HOW TO JUMPING PULL UP CLICK HERE 

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5 Responses to “CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM”

Trackbacks/Pingbacks

  1. DAY 1 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM) « - October 17, 2011

    […] HERE TO SEE THE OUTLINE FOR THIS […]

  2. CRAZY COHNS 21 DAY STRENGTH AND CONDITIONING PROGRAM: HOW TO ADD A SPORT TO THE PROGRAM « - October 17, 2011

    […] HERE TO SEE AN OUTLINE OF THE PROGRAM […]

  3. DAY 3 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM) « - October 19, 2011

    […] HERE TO SEE THE OUTLINE FOR THIS […]

  4. DAY 5 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM) « - October 21, 2011

    […] HERE TO SEE THE OUTLINE FOR THIS […]

  5. DAY 7 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM) « - October 25, 2011

    […] HERE TO SEE THE OUTLINE FOR THIS […]

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