Keeping It Simple
Getting strong isn’t complicated. Lift the weights, do it consistently, and get some sleep – and you’ll get stronger. Whether it’s nutrition or strength programming, there’s always someone trying to sell you a fancy method that’s guaranteed to be just a bit different, a bit better, a bit magical; you just need to drop in your credit card number and everything will improve.
And that’s a load of bunk. You don’t need it. What you do need to make 80+% of the progress is just the simple determination to do the work and keep doing it. One of the most classic barbell strength progressions in the world is the Wendler 5-3-1, and it’s not particularly fancy… but even that has a simplified version which most people use for straightforward gains. That version, true story, is called “Boring But Big”.
Getting a bigger Squat Clean can happen a lot of ways, and some days we’ll be deep in the technique on any given piece of it. But getting that Front Squat bigger is the most basic way to make giant PRs on the Squat Clean for most athletes. That’s why we’ll keep on keeping it simple here at CFSV.
STRENGTH:
Front Squat
5 reps @60%
5 reps @65%
5 reps @70%
5 reps @75%
5 reps @80%
WOD:
AMRAP 10
8 DB Snatch (Alternating Arms, 70/50)
50ft Bear Crawl
8 Dips