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Monday 140505

4
May

Monday 140505

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:

  • Double-Unders/Single Unders x 30
  • Squats x 8-10.
  • Strict Pull Up x 2-4/Supine Row x 8-10

Strength:

4 Sets: (Every 2 Minutes)

  • Back Squat x 5

Skill:

WOD:
For Time:

  • 30-24-18 Anchored Sit Up
  • 15-12-9 Power Clean
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets NTF:

  • Double-Unders x 30
  • Pistols/Single Leg Box Squat x 3-5 ea.
  • L-Pull-Ups/Strict Pull Up x 5-8 @ 2110

Strength:

3 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

Skill:

WOD
For Time:

  • 30-24-18 Wt. Anchored Sit Up 20#
  • 15-12-9 Power Clean 165/115
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:

3 Sets NTF:

  • Double-Unders x 30
  • Pistols x 3-5 ea.
  • L-Pull-Ups x 5-8 @ 2110

Strength:

A) 6 sets:

  • Power Snatch from Mid-Thigh x 2.2.2 (rest 10-15 seconds between doubles)

B) 10 Sets: (Every 2:30)

Back Squat @ 30X0 (3 Seconds down, 0 pause, fast up, 0 pause)

  • Set 1 – 5 reps @ 60% of 1-RM
  • Set 2 – 3 reps @ 75%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 7 reps @ 75%
  • Set 8 – 7 reps @ 75%
  • Set 9 – 7 reps @ 75%
  • Set 10 – 7 reps @ 75%

Skill:

WOD
(Optional If Time Permits)

For Time:

  • 90 Double Unders
  • 30 Hip Ext.
  • 60 Double Unders
  • 20 Hip Ext.
  • 30 Double Unders
  • 10 Hip Ext.
Additional:
  • 10 Minutes Mobility

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