Monday 140428 – Surge Athletics

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:

Box Shoulder Stretch
Dynamic Warm up

Strength:

4 Sets:

Bulgarian Split Squat 6-8 ea.
Scapular Pull Ups x 6-8

Skill:

WOD:

AMRAP in 6 Minutes:

6 Pull Ups
6 DB Thrusters

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Box Shoulder Stretch Dynamic Warm up Strength: 4 Sets: Bulgarian Split Squats x 6-8 ea. Scapular Pull Ups x 6-8 Skill:
WOD
EMOM For 6 Minutes: 12 Pull Ups 12 DB Thrusters 40/30	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:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Box Shoulder Stretch
Dynamic Warm up

Strength:

A) In 8 sets or fewer, build to a 1-RM Back Squat

Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 65% of possible 1-RM x 4 reps
Set 3 – 75% of possible 1-RM x 3 reps
Set 4 – 85% of possible 1-RM x 2 reps
Set 5 – 90-95% of possible 1-RM x 1 rep
Sets 6-8 – Test 1-RM

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:

1-RM Weighted Pull-Up

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:

60 seconds of Pull Ups
Rest 2 minutes
60 seconds of Strict Handstand Push Ups
Rest 2 minutes
60 seconds of Kipping Handstand Push Ups
Rest 2 minutes
60 seconds of Ring Dips

*Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.

Additional:

10 Minutes Mobility