5-3-1, Go!

I, for one, am very exciting that Dave has scheduled a new strength cycle based on Wendler’s 5-3-1 protocol (see below for details). With injury (that I’m choosing to ignore) and illness, I’ve lacked focus. I haven’t set any SMART goals, either, so this will allow me to do just that.
 
Press
Warm-up:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @ 65%, 75%, max reps @ 85% “working 1RM”
 
My 1RM for strict press is 125 lb. I completed 5 reps of 45, 65, 70 for warm-up, and then 5 reps of 75 and 85 and 7 reps of 95 lb. I struggled on the 7th rep, but did lock arms at top so it counted.
I also had my almost-tied-for-favorite-coach, Jack, observe form, and he said it was “good.” Jack has a rather large vocabulary. For a lawyer.
 
Metcon—10-9-8-7-6-5-4-3-2-1 Reps for Time: 
Chin-ups
Pushups
 
Chin-ups were to be strict, and this became (surprisingly to me, anyhow) very difficult. I completed all push-ups unbroken and with full ROM. I completed the first set of 10 chin-ups unbroken, but as I progressed I was doing as few as 1 rep at a time—to make sure my chin actually went above the bar. There were a few reps that I didn’t count. Ouch.
 
Time 5:50
 
I’m still not feeling 100% healthy, but it’s nice to be back on the road to recovery.
 
From crossfitdurham.com
Post Press Loads and Metcon Time to Comments
For the strength segment, we are beginning a Wendler 5-3-1 Program). “Working 1RM” is defined as 90% of your current 1RM. These are strict presses, not Push Press or Jerk. Note that the final set of the day is for Max Reps.       
 
Some notes on our new strength cycle based on Wendler’s 5-3-1 protocol:
For the next four weeks, at least, we will be doing four main movements in our strength training program: Back Squat, Deadlift, Press, and Bench Press. We will incorporate full Snatches and Cleans on Deadlift days.  This does not mean that we won’t be doing any other weightlifting movements. This just means that the strength portion of our programming will be very simplified and very effective at making you stronger. If there is anyone who wants to argue that only doing these movements will not make you stronger, feel free to send me an email and I’ll forward you the addresses of some other gyms in the area…LOL.
 
We will continue to follow what amounts to an 8 day strength training cycle:  Day 1 Press, Day 2 Deadlifts, Days 3/4 Gymnastics and Skills, Day 5 Bench Press, Day 6 Back Squat, and Days 7/8 Gymnastics and Skills.  
 
All the barbell strength days will involve some math, so bring a calculator, or, better yet, pick up one of the new WOD Books.  The program is based on your “working 1RM”, which is actually 90% of your last max effort single lift. If you squat 300#, you will base the whole month’s numbers off 90% of that: 270#.
 
This is a four-week cycle. The first week you lift 3 sets of 5 reps. The second week you lift 3 sets of 3 reps. Third week is 1 set 5 reps/1 set 3 reps/1 set 1 rep. Fourth week is a deloading week of 3 sets at 5 reps light loading. All the sets work on percentages of the working 1RM number.

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