I am in week 7 of a 12 week crossfit beginner program. The best program I've ever done, I've seen great results on it.
So I've read Power to People by Pavel Tsatsouline, and his program recommends:
Deadlifts and Side Press x2 @ 7RM for 5 reps
then drop that weight by 90% and perform another rep.
5 days a week.
I want to do his 'Bear' routine...which is essentially:
5 reps of DL and Side Press at 7RM.
90% of that weight for another 5 reps.
then 80% of that 7RM weight for another 5 reps...which you continue until you can not perform 5 reps in good form.
There are two variations to the 'Bear' routine I would like to try:
a crossfit variation http://whole9life.com/the-603-ptp/
dan john variation http://www.t-nation.com/free_online_article/sports_body_training_performance/the_40day_program
anyone done any of these with any decent results?!