| BST CrossFit Power program | |
| Program starting 22/04/2013 | |
| Clients must be confidend with all Crossfit movements | |
| This program is suited for males and females | |
| If you want to lift heavier shit ,this is for you. | |
| Powerlifting | |
| week 1-4 | Sqaut technique and endurance high reps med sets |
| week 5 | Max week |
| week 6-10 | Speed squats ,low reps high sets,50-60%Max |
| week11 | Max week |
| week12-16 | Power , low reps med sets ,85-100%Max |
| week 17 | Max week |
| Olympic weightlifting | |
| week 1-4 | Snatch /C and J assistant ex , high reps med sets |
| week 5 | Max week |
| week 6-10 | Full /Hang Snatch and C and J touch and go low reps high sets |
| week11 | Max week |
| week12-16 | Power Low reps waves low sets |
| week 17 | Max week |
| Gymnastics | |
| week 1-4 | strength strict |
| week 5 | FMS week |
| week 6-10 | strength strict |
| week11 | FMS week |
| week12-16 | strength strict |
| week 17 | FMS week |