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 11-11-13 Monday

wodforwarriors_200

“Armistice”
A. 9 minute AMRAP

  • 100-meter sprint- 11 sit-ups- 11 air squats
  • 100-meter sprint- 22 sit-ups- 22 air squats
  • 100-meter sprint- 33 sit-ups- 33 air squats

*add 11 to the sit-ups and air squats for each additional round
4-minute rest and reflection, then

B. 9 minute AMRAP

  • 100-meter sprint- 11 pushups- 11 box jumps (RX 24”/20”)
  • 100-meter sprint- 22 pushups- 22 box jumps (RX 24”/20”)
  • 100-meter sprint- 33 pushups- 33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11-based rep scheme represents the rich history of Veteran’s Day.
– The four-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns
– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

 

WOD 9.17.13

A. Hang Power Snatch

  • 5-5-5-5

B. AMRAP 5

  • 5 Box Jumps (20/16)
  • 5 Power Snatches (75/43)

AMRAP 10

  • 20 ice skaters (L&R = 1)
  • 15 Push Press (75/43)
  • 10 Kettlebell Swings (35/25)

C. 3 Sets

  • Single-arm Waiter Walk: 20M left and 20M right
  • 100m Run
  • 30 Sec Side Plank
English: Snatch. Español: Arranque. Euskara: A...

Snatch.

Snatch seen from side

Snatch seen from side (Photo credit: Wikipedia)