We are starting our new strength program today. For the next 12 weeks, we will do shoulder press on Mondays and deadlifts on Friday. We are using the 5-3-1 strength program and to make it easy for everyone, we’ve created a spreadsheet that you can download and use. All you need to do is fill in your 3 rep numbers from last week. If you missed the test day last week, use your best estimated 3 rep max for the shoulder press and deadlift.
Coaches will take you through how we are going to run the program. It’s going to be very free flow style. You will be given a set number of minutes to finish your 3 working sets and any warm up sets that you need to do. After the time is up, you will put away your bars and weights and we will continue on with class. Use the spreadsheet to figure out your working sets weights. Once you know your working set weights, figure out what you need to do for warm up weights and do as many warm up sets and reps as you need. Remember that you will be on a clock so you’ll need to finish your lifts in the allotted time so we can move on to the next part of class.
The spreadsheet to download and use is available HERE. You will have to make a copy of the spreadsheet but the link should request that you do this.
WOD-
Day 1 of Shoulder Press cycle – 10:00
1 x 5 @ 65%, 1 x 5 @ 75%, 1 x AMRAP @ 85% (download the spreadsheet linked above)
You will have 10 minutes to do your 3 working sets and warm up sets for the
shoulder press.
Then,
With a 14:00 running clock
Row 1000 meters, with the remaining time
As many rounds as possible of:
5 Pull ups
10 Push ups
15 Air squats
20 Double unders
Score = 1000 meter row time + rounds completed
SPRINT-
3 Rounds:
15 Calories on Ski Erg
15 Burpees
Rest 5 Minutes
3 Rounds:
30 WallBalls
500 Meter Row
