5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon From Crossfit 607, April 28: 4 rounds for time of:
-5 push jerks (135/95#)
-10 ring dips
-15 push-ups
-JD
04-27-12 Friday
Srikant's Birthday Metcon Chipper:
30 back squat 50-65%,
30 double unders,
30 pull ups,
30 double unders
30 box jumps,
30 double unders
30 push press
30 back squat 50-65%,
30 double unders,
30 pull ups,
30 double unders
30 box jumps,
30 double unders
30 push press
04-26-12 Thursday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlifts (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds-5 power snatch @ 95
-25 double unders
-JD
Main Lift:
Deadlifts (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds-5 power snatch @ 95
-25 double unders
-JD
04-25-12 Wednesday
5, 3, 1 Protocol Week 2:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-3 muscle ups or 10 kipping pull-ups
-10 push-ups
-15 kettlebell swings
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-3 muscle ups or 10 kipping pull-ups
-10 push-ups
-15 kettlebell swings
-JD
04-24-12 Tuesday
5, 3, 1 Protocol Week 2:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Metcon (optional or sub for accessory work):
FRAN
21, 15, 9
95lbs Thrusters
Pull-ups
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Metcon (optional or sub for accessory work):
FRAN
21, 15, 9
95lbs Thrusters
Pull-ups
-JD
04-23-12 Monday
5, 3, 1 Protocol Week 2:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-15 knees to elbows with kipping pull-up after each rep
-15 ring push-ups
-15 sit-ups
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-15 knees to elbows with kipping pull-up after each rep
-15 ring push-ups
-15 sit-ups
04-20-12 Friday
Make up a lift or perform the following in honor of this great holiday (4:20)
Metcon: "Smokey 50"
-50 box jumps
-50 push press
-50 KB SDLHP
-50 calories on rower
-JD
04-19-12 Thursday
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps
Metcon (sub for accessory): 3 rounds of 15's
-15 RDLS w/135lbs
-15 KB swings w/ 53lbs
-15 Hanging leg raises
-JD
04-18-12 Wednesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Metcon (sub for accessory): 5 rounds
-10 ring dips
-8 strict chin-ups
-6 push-press @ 95lbs
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Metcon (sub for accessory): 5 rounds
-10 ring dips
-8 strict chin-ups
-6 push-press @ 95lbs
-JD
04-17-12 Tuesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (or Front Squat) (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Metcon Accessory Work for Lower Body (optional): 4 rounds
-10 burpee box jumps
-10 power cleans @ 95
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (or Front Squat) (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Metcon Accessory Work for Lower Body (optional): 4 rounds
-10 burpee box jumps
-10 power cleans @ 95
-JD
04-16-12 Monday
5, 3, 1 Protocol Week 1: COMPARE TO CYCLE 1 of 5,3,1 LAST YEAR
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^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. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-20 double unders
-20 push-ups
-20 kipping pull-ups
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^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. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-20 double unders
-20 push-ups
-20 kipping pull-ups
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
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: deloading
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
04-16-12 Monday
For those of whom who have been following the last G.E. cycle, there are only 2 more workout days with a day of rest in between. The last 2 workouts are as follows:
Workout 1
* Snatch - 60% x 1 x 3-5
* Clean & jerk - 60% x 1 x 2-3
Workout 2
* Snatch - max
* Clean & jerk - max
* Back or front squat - max
^Rest 10 minutes between exercises, but stay warm.
Workout 1
* Snatch - 60% x 1 x 3-5
* Clean & jerk - 60% x 1 x 2-3
Workout 2
* Snatch - max
* Clean & jerk - max
* Back or front squat - max
^Rest 10 minutes between exercises, but stay warm.
04-13-12 Friday
Greg Everett O-Lifting Classic Cycle Week 4:
For exercise demos click here
* Clean & jerk - 75-80% x 1 x 1-2
* Light ab work
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging leg raises (hanging from bar bring knees to chest)
-JD
For exercise demos click here
Lifts:
* Snatch - 75-80% x 1 x 1-3* Clean & jerk - 75-80% x 1 x 1-2
* Light ab work
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging leg raises (hanging from bar bring knees to chest)
-JD
04-12-12 Thursday
Greg Everett O-Lifting Classic Cycle Week 4:
For exercise demos click here
* Clean & jerk - 85-90% x 1
* Back extensions - 2 x 10 (no weight)
Metcon: From Crossfit607
Complete 3 rounds for time:
10 Power snatches
15 Box jumps
20 Ring dips
25 Double unders
-JD
For exercise demos click here
Lifts:
* Snatch - 85-90% x 1* Clean & jerk - 85-90% x 1
* Back extensions - 2 x 10 (no weight)
Metcon: From Crossfit607
Complete 3 rounds for time:
10 Power snatches
15 Box jumps
20 Ring dips
25 Double unders
-JD
04-11-12 Wednesday
Greg Everett O-Lifting Classic Cycle Week 4:
For exercise demos click here
* Clean & jerk - 90-95% x 1
* Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.
-JD
For exercise demos click here
Lifts:
* Snatch - 90-95% x 1* Clean & jerk - 90-95% x 1
* Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.
-JD
04-10-12 Tuesday
Greg Everett O-Lifting Classic Cycle Week 4:
For exercise demos click here
* Snatch - max for day
* Clean & jerk - max for day
* Back squat - max for day
* Stiff-legged deadlift - 3 x 5
-JD
For exercise demos click here
Lifts:
* Snatch - max for day
* Clean & jerk - max for day
* Back squat - max for day
* Stiff-legged deadlift - 3 x 5
-JD
04-09-12 Monday
Greg Everett O-Lifting Classic Cycle Week 4:
For exercise demos click here
Jerk - max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) - 65% x 3 sets
2-position clean (floor, mid-thigh) - 65% x 3 sets
Push press - 75% x 5 x 4
METCON: "Annie Are You OK?"
For Time:
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)
-JD
For exercise demos click here
Lifts:
Jerk - max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) - 65% x 3 sets
2-position clean (floor, mid-thigh) - 65% x 3 sets
Push press - 75% x 5 x 4
METCON: "Annie Are You OK?"
For Time:
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)
-JD
04-05-12 Thursday
Greg Everett O-Lifting Classic Cycle Week 3:
For exercise demos click here
Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
Clean pull - 97% (of clean) x 3 x 3
Clean deadlift - 105% (of clean) x 2 x 3
Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
METCON from Crossfit-607:
“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
-JD
For exercise demos click here
Lifts:
Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
Clean pull - 97% (of clean) x 3 x 3
Clean deadlift - 105% (of clean) x 2 x 3
Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
METCON from Crossfit-607:
“Vengeance”
Seven rounds for time of:
4 Snatches (135/95 lbs)
6 Clean and Jerks (135/95 lbs)
9 Deadlifts (135/95 lbs)
-JD
04-04-12 Wednesday
For exercise demos click here
Lifts:
* Power snatch - 75% x 2 x 3
* Jerk - max for day; 80% of that x 2 x 2
4 rounds:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest
-JD
04-03-12 Tuesday
For exercise demos click here
Lifts:
* Snatch - 78% x 1 x 3* Clean & jerk - 73% x 1 x 3
* Snatch pull - 97% (of snatch) x 3 x 3
* Snatch deadlift - 105% (of snatch) x 3 x 3
* Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
-JD
04-02-12 Monday
For exercise demos click here
Lifts:
* Snatch - max for day
* Clean & jerk - max for day
* Back squat - max for day
4 rounds:
10 1-Arm KB swing/arm
10 pull-ups
-JD
Subscribe to:
Posts (Atom)