OK folks, time to get down to business. The Internet is all abuzz about the 5/3/1 program (531: The Simplest and Most Effective Training System for Raw Strength) . As it last 4 weeks, let’s give it a try. We will focus on BSquats (Mondays), Press (Wednesdays) and Dead Lift (Fridays). The weekly template is:
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Week 1
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Week 2
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Week 3
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Week 4
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75% x 5 reps
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80% x 3 reps
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75% x 5 reps
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40% x 5 reps
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80% x 5 reps
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85% x 3 reps
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85% x 3 reps
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50% x 5 reps
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85% x 5 or more reps
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90% x 3 or more reps
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95% x 1 or more reps
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60% x 5 reps
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We will “test” our new found strength with CrossFit Total after the 4th week. If we show gains, we will try it again.
On Tuesdays, Thursdays and Saturdays we will Oly lift and or have short MetCons, just for fun. Speaking of MetCons, a MetCon will accompany those WODs. If you are doing both (the majority of us), the MetCon will usually come AFTER the Strength portion. For the Tuesday, Thursday and Saturday folks, your WODS will occur on those days.
MetCon
3 x400m run w/ 3:00 rest
Workout
BSquat
Using 120% of your latest 10 rep max, perform:
75% x5
80% x5
85% x AMRAP
TitanFit Trainers WOD
Do both!
Pretty beat after 4 days straight. Back to the regular TitanFit WODs on Wednesday. Today was the last day of a regional workout competion with a friend from NC – we finished with:
1000 meter row, 30 overhead squats (135 pounds), run 1200 meters. Finished in 13:27. OHS were really tough on the shoulders and elbows.
As rx’ed.
BS @ 165lbs. x 5, 190lbs. x 5, 215lbs. x 11
Runs in 1:18, 1:22, 1:21
KF
BSquat – 135 x5 x2, 245 x5, 285 x5, 320 x7, 225 x10. I should have done more reps at 135 to warm-up, so I did the 225 x10. Will not be a problem next week! All rows sub 1:50
Looks like a great strength program for all of us to try. I have seen very positive reviews for it on other Crossfit websites.
Back squat: 175×5, 205×5, 230×11
400′s: 1:25, 1:23, 1:17 (should have tried harder on the first few runs..)
135×5, 155×5, 175×7
Runs: 1:29, 1:20, 1:15