WOD 3.23.15 Monday

Warmup

  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. 5 Rounds – superset

  • 5 Back Squat
  • 15 pushups

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Grip Deadlift (protect your lower back!)
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)
B. 5 RFT
  • 200m Run
  • 35 Double unders

WOD 12.8.14 Monday

IMG_4029

Shenanigans at Vicki’s Holiday Firepit Party

Warmup:

  • Foam Roll
  • Run, bike or row 5 minutes
  • Agile 8
  • 10 Banded Clams
  • 10 Hip Bridge
  • PVC good mornings

A. Deadlift: get heavy/ sub-3RM

  • 3-3-3-3-3

B. OHS

  • 3-3-3-3 (95-65#)

C. EMOM 6

  • 6 Ball Slams
  • 6  Situps w/ slam ball

D. EMOM 6

  • 6 push ups (Alt. hand on medball)
  • 6 Medball Cleans

WOD 12.5.14 Friday

A. 4 Super-sets:

  • 3 Strict Press + 3 Push Press + 3 Push Jerk

B. 20 sec on: 20 sec off

  • 4 Rounds, Alternating:
    • Chin over bar hold
    • Deficit Push-ups

Rest 1 minute

  • 4 rounds, Alternating:
    • Handstand hold
    • Hollow hold

C. HELEN: 3 rounds for time.

  • 400m Sprint
  • 21 Kettlebell Swings (24kg)
  • 12 Pull-ups

 

 

 

 

 

WOD 12.2.14 Tuesday

Warmup:

  • Jump rope: 2 min
  • Agile 8
  • Group turf work

A. Bench Press + Push-ups (superset)

  • 5-5-5-5-5

B. Alternating EMOM 20

Partner WOD starting at opposing stations; switch every minute w/partner

station 1:

  • 5 DB Bench Press  (Scale weight appropriately)
  • 10 Air Squats

station 2:

  • 3 Power Cleans (135/95#)(95/65#)(65/45#) Scale weight appropriately
  • 10 Box Jumps or step ups (24/20″)(20/16″)

C.  Core: 10 minutes

  • Inverted leg raises- Headstand w/ straight leg raises

WOD 11.20.14 Thursday

Warmup

  • Run 300m
  • 50 Double Unders or 150 Singles

2x:

  • 10 Alternating V-ups
  • 10 Single Leg Bridges w/3 sec Hold (5/leg)
  • 10 Air Squats
  • 10 Banded Good Mornings

A. Deadlift

  • Find 1RM

B. AMRAP 14

  • 5 Deadlifts (255/175#)(185/95#)(95/65#)
  • 10 Air Squats
  • 20 Double Unders/100 Singles

C. EMOM 8

  • 10 Push-ups (advanced: 35/25# plate)
  • 10 Superman

D. CoolDown

  •  600m Run/Jog

 

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.