Week 1 of the 5/3/1 program. You will working off of 90% of your 1RM. If you don’t understand what this means, please ask a coach.
Weightlifting:
Deadlift (5-5-5)
65% x 5
75% x 5
85% x 5 or more
75% x 5
85% x 5 or more
Bench Press (5-5-5)
65% x 5
75% x 5
85% x 5 or more
75% x 5
85% x 5 or more
Accessory:
100 Pushups
50 Strict Toes To Bar
50 Strict Toes To Bar
Go at it Chipper style or partition the reps. Ex: 5 Rounds of 20 Pushups, 10 T2B. Or 10 Rounds of 10 Pushups, 5 T2B.
Gymnastics:
Metcon (No Measure)
4 Rounds
20′ HS Walk
Max Effort Strict Pullups
Max Effort L-Sit Hold
20′ HS Walk
Max Effort Strict Pullups
Max Effort L-Sit Hold
If you don’t have HS Walks, replace with HS Skill – Shoulder Touches, Wall Walks, HS Holds etc.
Strict Pullup Ninja? Sub Pullups with 1 Peg Board Ascent.
Strict Pullup Ninja? Sub Pullups with 1 Peg Board Ascent.
Metcon:
3 Minutes:
15 Box Jump Overs (24″/20″)
21 Shoulder to Overhead (95#/65#)
Max Cal Row
15 Box Jump Overs (24″/20″)
21 Shoulder to Overhead (95#/65#)
Max Cal Row
rest 3 minutes before starting next section.
3 Minutes:
15 Box Jump Overs (24″/20″)
15 Shoulder to Overhead (135#/95#)
Max Cal Row
15 Box Jump Overs (24″/20″)
15 Shoulder to Overhead (135#/95#)
Max Cal Row
Rest 3 minutes before starting next section.
3 Minutes:
15 Box Jump Overs (24″/20″)
9 Shoulder to Overhead (185#/125#)
Max Cal Row
15 Box Jump Overs (24″/20″)
9 Shoulder to Overhead (185#/125#)
Max Cal Row
