Starting next Monday Performance athletes will be starting the Wendler 5/3/1 Strength Program. This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press. The Program will build each week, however the numbers will be based off 90% of their 1 RM. For example if an athletes back squat max is 300#, 90% of their max is 270#. Therefore they will use 270# as the weight used to calculate the percentages they will be using for the lifts. For this athlete week 1 will be as follows:
Back Squat
Set 1 = 5 Reps @ 65% (270*.65=175)
Set 2 = 5 Reps @ 75% (270*.75=200)
Set 3 = Max Reps @ 85%(270*.85=230)
Essentials
Strength/Skill: |
Warm up:
Strength: 4 Sets:
Skill: |
WOD: |
AMRAP in 6 Minutes:
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Additional: |
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Performance
Strength/Skill: | |
Warm up:
Strength: 4 Sets:
Skill: |
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WOD |
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EMOM For 6 Minutes:
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30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
Additional: | |
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Competition
Strength/Skill: |
Warm up:
Strength: A) In 8 sets or fewer, build to a 1-RM Back Squat
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%. Leave the weights on the bar when you finish, you’ll come back to this. B) In 6 sets or fewer, build to:
C) Back Squat x Max reps @ 85% of today’s 1-RM * Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible. Skill: |
WOD |
For max reps:
*Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall. |
Additional: |
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