WOD 4.16.15 Thursday

A. Double unders

  • MAX Reps in 2 mins

B. Pullup work

Beginners: (if you’ve got 0 strict pullups)

Goal: 1 strict pull-up with. No kip.

  • EMOM5: 4-5 banded pull-up. If you can go over 5 reps scale up to a more difficult band.
  • 3 sets of a max hang from a pull bar with 1 minute rest.
  • 5×5  Reverse row sit back

 

Beg/Int: (1 strict pull-up any day of the week)

Goal: 5 strict pull-ups in a row with. No kip.

  • EMOM 5: 1-3 strict pull-ups
  • Accumulate 20 hollow rocks
  • Kipping pull-up practice

Int: (Set of 5 strict pull-ups any day of the week)

Goal: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Both men/women able to string together a few
butterfly pull-ups.

  • 4 sets max strict pull ups. Rest 3 minutes between sets.
  • Butterfly pull-up practice

C. EMOM 8

  • Even: 8 Alternating Pistols + 6-8 Burpees
  • Odd: 8 Toes to Bar + 8 MB Sit Ups

D.  10 Mins (optional)

  • Handstand work

 

 

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WOD 2.5.15 Thursday + I love Sweet Potatoes

A. 6-5-4-3-2-1 

  • Back Squat @ 75% 1 rm
  • 3x amount of Pull Ups

B. 3 attempts

  • Max Hanging L-Sit (scale: bent knees)
  • 10 Weighted Drop Lunge (between attempts)

C. 3 Sets

  • 10 Pistols/leg
  • 10 Plank walks (elbows to hands)
  • 10 Supine Scissor Kicks

 

Sweet potatoes

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1. Cut them up into square inch cubes and boil them for 20 minutes. Keep them in the fridge and add them to egg scrambles, chicken salad, or just pour some coconut milk and cinnamon on them.

2. Bake sweet potatoes wrapped in aluminum foil in a pan (to catch drippings) for an hour at 450. The longer you bake them, the softer and sweeter they are. Let them cool and you can keep them in the fridge for up to 5 days in the aluminum foil in the pan. You could sprinkle on some roasted nuts and cinnamon.

3. Sweet potato fries. Cut some sweet potatoes up into thin slices and lay them out on a baking sheet. Drizzle with a little olive oil (or not), and sprinkle some rosemary, pepper and salt on top. Bake on 400 for about 40 minutes. NOTE: flip them halfway through to let them bake more evenly.

4. You can grate up a bit of a sweet potato and stick it in with your egg and veggie scramble in the morning. Because it’s grated, it cooks up in the same amount of time as the other vegetables. The sweetness of the sweet potatoes adds another layer of flavor to breakfast.

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 5.16.14 Friday

A. Back squat (75%of 1 RM)

  • 5-5-5-5-5

B. AMRAP 10

  • 10 Back squats (use 60% of weight used in part A)
  • 10 Tire Sit-ups or v-ups
  • 10 Pull ups

C. Ladder *Work up to the highest minute you can— Score the minute you completed + reps of the failed attempt

Minute 1 =

  • 1 T2B
  • 1 Burpee

Minute 2 =

  • 2 T2B
  • 2 Burpees, ETC…

 

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WOD 2.3.14 Monday

A. 15 minutes to work up to heavy triple

  • Bench Press… Spotters mandatory.

B. 5x (not for time)

  • 10 One-legged lateral hops (over cone or hurdle)
  • 5 Strict Ring Pull-Ups and 5 Strict Ring Dips
  • 40m tire pull/drag (45/25 plate added)

C. 5x

  • 20 reps of any battle rope exercise variation
  • 1 min rest

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