WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps

WOD 11.18.14 Tuesday

Warmup

  • 300m Jog/Run
  • Couch Stretch: 1min/leg
  • 300m Jog
  • Pigeon Stretch: 1min/leg
  • 300m Jog/Run

3x:

  • 5 PVC wall-facing squats
  • 10 Push-Ups

 

A. EMOM 10

  • Snatch High Pull + Hang Power Snatch + Hang Snatch

B. Back Squat

  • Find your 1RM (Beginners: find 3RM)

C. AMRAP 10

  • 10 Single Arm DB Snatches (50/35#) (5/arm)
  • 10 DB Goblet Step-Ups (20”)

D. Mobility

  • Lacrosse Ball: Traps smash
  • 10x: Up Dog – Down Dog

Build Strength with Wendler 5-3-1 Progressions

5/3/1 By the Numbers

In 5/3/1, you’re expected to train three or four days a week. Each workout is centered around one core lift — the back squat, bench press, deadlift, and standing shoulder press.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: de-loading

Then you start the next cycle, using heavier weights on the core lifts. And that’s where a seemingly simple system starts getting a little more complicated.

You aren’t just picking a weight to lift five times or three times or one time per set. You’re using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.

So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here’s how it works:

wendler_table

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Let’s walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

So you’re using     185 (65% of 285) x 5,     215 x 5, and     240 or 245 x 5 or more

After you finish the first cycle (4 weeks), you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.

These specific instructions for 1RM percentages and monthly progression are what set 5/3/1 apart from less useful systems. With 5/3/1, you accomplish a goal every workout. Some programs have no progression from one day to the other.

Another unique feature is that final balls-out set in each workout. You don’t have to go beyond the prescribed reps if you don’t feel like it, but there are real benefits to doing so. Think of it like doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle, and character. Yes, that last set is the one that puts hair on your chest, but the system doesn’t work without the sets that precede it. There might be only one really hard set, but the other sets are still quality work.

Assistance Work

Along with the bench press, squat, shoulder press, and deadlift, 5/3/1 includes assistance exercises to build muscle, prevent injury, and create a balanced physique. My favorites are strength-training staples like chin-ups, dips, lunges, and back extensions.

But don’t go ape-shit with these supplemental exercises. They should complement the training, not detract from it. You must have a very strong reason for doing an exercise. If you don’t, scrap it and move on.

WOD 12.11.13 Wednesday

A. 10 Min Clock

  • Power Clean – build to “heavy” of the day.
    • Points of performance: Arms straight and long, Bar stays close to the body, bang or brush, and catch the bar in the rack position.

B. 20 Min EMOM

With a partner and 1 Barbell. Partners should aim to match up with someone using about the same weight.

at the top of the minute P1 will perform :

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

at the top of the next minute

P2 will perform:

  • 3 Power Cleans @ approximately 75% of today’s 1RM
  • 7 or 10 Burpees

Athlete’s may adjust the weight up or down as it goes so bring a few extra weights. You must absolutely finish your rep and weight scheme under the minute or adjust down.

C. 3x

  • 8 HSPU
  • 8 Body rows
  • 8 situps

IMG_1363

WOD 10.29.13 Tuesday

A. 15 Min to complete
Back Squat
2 Sets of 5 @ 45 lb
1 Set of 5 @ 35% of 1RM
1 Set of 3 @ 50% of 1RM
1 Set of 2 @ 70% of 1RM
3 Sets of 5 @ 85% of 1RM

B. 15 Min to Complete
Press
2 Sets of 5 @ 45 lb
1 Set of 5 @ 45% of 1RM
1 Set of 3 @ 60% of 1RM
1 Set of 2 @ 70% of 1RM
3 Sets of 5 @ 90% of 1RM

C. 15 Min to Complete
Deadlift
2 Sets of 5 @ 35% of 1RM
1 Set of 3 @50% of 1RM
1 Set of 2 @ 75% of 1RM
1 Set of 5 @ 90% of 1RM

WOD 8.27.13

A. Every 75 seconds for  (6 sets)

  • 5 Back Squats (Heavier than last time)

Rest 2 minutes, then EMOM for 6 minutes

  • 8 Narrow Stance Good Mornings

B. 2 Rounds for Time:

  • 15 Hang Power Cleans (85/55)
  • 15 Front Squats (85/55)
  • 400m Run

C. 2x

  • Banded Lat Stretch 30sec/side
  • Lunge Stretch 30sec/side
  • Good-Mornings

    Good-Mornings (Photo credit: Wikipedia)

WOD 8.6.13

Level 1

A. EMOM for 6 minutes
5 Back Squats

B. For the remainder of the class:
Split Jerk Technique Work

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

Level 2

A. EMOM for 6 minutes
2 Split Squats (Heavy)

B. Take the remainder of the class to perfect your Split Jerk
If the coach gives you the OK, find a 1RM

C. (Optional) 3x
Suicide Race*
2 min. Rest

*No times, simply race the other people in your class

D. 3x
Lunge Stretch 30 sec/side
Hamstring Stretch 30 sec/side

split jerk

split jerk (Photo credit: Amber Karnes)