Starting today Performance athletes will be starting the Wendler 5/3/1 Method 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:
3 Sets NTF:
Strength: 4 Sets: (Every 2 Minutes)
Skill: |
| WOD: |
For Time:
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| Additional: |
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Performance
| Strength/Skill: | |
| Warm up:
3 Sets NTF:
Strength: 3 Sets: (Every 2 Minutes) Back Squat
Skill: |
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| WOD |
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For Time:
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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:
3 Sets NTF:
Strength: A) 6 sets:
B) 10 Sets: (Every 2:30) Back Squat @ 30X0 (3 Seconds down, 0 pause, fast up, 0 pause)
Skill: |
| WOD |
| (Optional If Time Permits)
For Time:
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| Additional: |
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