Week 16: Back squat 5, 5, 5 @ 40%, 50%, 60%
Please be sure to use the spreadsheet (linked right here)
Then, ten intervals of :30 work and :30 rest alternating between:
Dumbell push press, 40#/25#
Ball slams
Post total reps to comments.
Nick Brereton and his brother finish the ironman in 13:46.
This is it! Believe it or not, you've completed four months of the 5/3/1 program. This linear progression has taken you down a long and winding road of varied percentages and reps leaving you at the doorstep of a new 1 rep max. Now it's up to you to test your hard work and dedication.
We'll be doing the CrossFit Total on Monday, so you'll have the opportunity to set a new PR for the back shoulder press, back squat and deadlift. Not to worry – if you absolutely can't make it to any of Monday's 8 classes, we'll be allowing you to make up the Total on Tuesday or Thursday at 7:30pm. Enjoy the rest of deload week and congratulations on four months of hard work.
