Saturday Jan 29
With a partner
40 Min Cap
60 Cal Row/Bike (RX+ Ski)
X Hang Cleans
30 CrossBody Knee to Elbow
30 Burpee
X Cleans =
Round 1 60 @ 95/65
Round 2 40 @135/95
Round 3 30 @185/135
Round 4 20 @225/155
Sunday Jan 30
3 RFT (30:00 cap):
500m row (or 1 mi bike)
40 wallballs (20/14)
30 abmat sit ups
20 pull ups
10 burpees
5 rope climbs
Rx+: add 1 rep of 1 moderately heavy lift of choice after each round for practice under fatigue
Wendler 5/3/1 Cycle
With a PR in the Squat of 1000#, 700# in the deadlift and 675# in the bench Jim Wendler knows a thing or 2 about lifting.
Jim is a fan of keeping things simple and often followed a template commonly referred to as
The Wendler 5/3/1
We are going to do the 5/3/1 Cycle with 4 exercises.
For each exercise, you warm up, perform 2 relatively easy “working sets” and 1 “tough set”
The %’s refer to your current 1 rep max or your best guess.
The + means, if you are feeling good, do more than indicated if you’re up for it.
If you were coming here in Jan, these reps and sets will be the same but hopefully all your #s are a little higher…
Use Sugarwod to help you keep track
Week #1 Training Percentages:
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Week #2 Training Percentages:
Set 1: 70% x 3 Set 2: 80% x 3 Set 3: 90% x 3+
Week #3 Training Percentages:
Set 1: 75% x 5 Set 2: 85% x 3 Set 3: 95% x 1+
Week #4 Training Percentages:
Set 1: 40% x 5 Set 2: 50% x 5 Set 3: 60% x 5
Monday Jan 31
Wendler 5/3/1 Week 1
Back Squat
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
3 Rounds
1 Min Max Cals
1 Min Break
1 Min Max KB Swings 70/53
1 Min Break
1 Min Max HSPU (If you’ve got less than 5, do regular push ups)
1 Min Break
Tuesday Feb 1
Wendler 5/3/1 Week 1
Push Press
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
1000m row
16-12-8-4
KB Romanian Deadlift 70/53 RX+ 2 50#/35# DB
CrossBody Knee to Elbow
1000m row
20-16-12-8
Goblet Split Squat 70/53 RX+ DBs by side
V Ups
Wednesday Feb 2
40 Min EMOM
1st Min 1 Squat Snatch
2nd Min 1 Set of 5-10 Strict Pull Ups
3rd Min 1 Squat Snatch
4th Min 1 Set of 5-10 Strict HSPU or Push Ups
A lot of us have a hard time with the Squat in Squat Snatch.
Let’s work on the Squat today.
Use the 1st 8-10 Snatch to build to 80-90% of your max and stick there.
On the bodyweight minutes, pick a # and/or scaling option so that the 1st several rounds aren’t too difficult.
Feel free to scale up to Chest To Bar, Muscle Ups, Rope Climbs, Deficit HSPU Etc.
Thursday Feb 3
Wendler 5/3/1 Week 1
Deadlift
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
20 Min EMOM 45 seconds work 15 seconds rest
1st Min Row Cal
2nd Min KB Goblet Step Up 20/16 box (lower than normal)
3rd Min Ski or Bike Cal
4th Min Double Unders
5th Min rest
Add up Reps each rounds, divide double unders by 10.
Friday Feb 4
Wendler 5/3/1 Week 1
Bench Press
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
“DT”
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
