Saturday Mar 19
With a partner
300 Double Unders
4 Rounds of
20 Clean 135/95
25 TTB
4 Rounds
20 Front Squat 165/125
20 Burpee Pull Up
4 Rounds
20 Deadlift 275/185
10 Muscle Ups
300 Double Unders
Sunday Mar 20
25 Cal
5 Rounds of
3 Snatch 135/95
3 Burpee Over Bar
20 Cal
4 Rounds of 3 and 3
15 Cal
3 Rounds of 3 and 3
10 Cal
2 Rounds
5 Cal
1 Round
Monday Mar 21
Wendler 5/3/1 Week 1*
Today and the next 3 Mondays we will both back squat and strict press
Back Squat
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
and
Strict Press
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
3 weeks we had a cardio test and gave you the option to
2000M Row
2000M Ski
or
100/70 Cal Bike
Pick a different one today
Tuesday Mar 22
Metcon:
40 Min EMOM
:45 Work : Rest
Min 1 Cals Ski/Bike/Row (something you didn’t do yesterday)
Min 2 Strict Pull Ups
Min 3 Box Step Ups w DB 50/35
Min 4 Rest
Score total reps
Wednesday Mar 23
EMOM
Start w/ an empty barbell
1 Snatch, add 10/5# each minute
Once you miss a snatch, the next minute use that same weight for a clean
add 10/5# each minute (this should last about 10 Min)
Once you miss a clean, the next minute use that same weight for a deadlift.
add 10/5# each minute until you hit a max deadlift (this should last about 15 min)
Note: Scale the weight changes by either making smaller or no weight changes for a few minutes so that you get at least 6 snatches, at least 6 cleans and at least 12 deadlifts
Thursday Mar 24
We are going to do this rep scheme for 4 weeks.
Don’t worry about %s but keep track of #s and try to add a few # over the next month.
1 Set of 5 (each leg) Back Lunges with bar overhead
1 Set of 5 (each leg) Step Back Lunges with bar in front rack
1 Set of 5 (each leg) Step Back Lunges with bar on back
2 Sets of 5 (each leg) Split Squat with bar on back
(try to build in weight each of the 5 sets)
Metcon:
6 Rounds
15 Wall Ball
10 TTB
5 HSPU
RX+ Add
1 Rope Climb
Friday Mar 25
Wendler 5/3/1 Week 1
Bench Press
Set 1: 65% x 5 Set 2: 75% x 5 Set 3: 85% x 5+
Metcon:
“Fight Gone Bad”
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
*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
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.
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 is a Deload week, the weight should feel pretty easy
Set 1: 40% x 5 Set 2: 50% x 5 Set 3: 60% x 5
