Thursday, February 25, 2010

26 Feb 2010
Friday
Strength
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Front Squat and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For Time:
Descend from 10 to 1 and alternate movements
Example 10 Push Press 10 Pullups 9 Push Press 9 Pullups etc.....

Push Press 135 lbs men/95lbs women
Chest Bar Pullups
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Posted by makutdaf at 10:23 PM
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4 comments:

Anonymous said...

Hound,
It will be nice to have you back in the fold. The schedule I'm running right now is Monday Back Squat, Power clean, short WOD, Tue Deadlift, short WOD, Wed 20 minute WOD, Thur 5 to 10k run or row, Fri Front Squat, Shoulder Press, WOD, Sat Bench Press or Weighted Dips, WOD SUN 5 to 10k run or row.

The strength portion will follow the 5,3,1 protocol and cycle thru with 3 weeks hard with one light week. The light week will be just test time for some old familiar girls. This week is the first of the strength cycle, so it would probably be the week to jump aboard. Look forward to hearing from you, have "fun" in A&P.MP

February 26, 2010 at 1:22 PM
Anonymous said...

Shoulder press: 115 x 10
Front Squat: 180 x 10
WOD:12:12
MP

February 26, 2010 at 1:24 PM
Anonymous said...

shoulder press: 135 x 9
front squat: 195 x 9
WOD: 9:25

Mike S.

February 27, 2010 at 9:50 AM
Anonymous said...

I did regular pull-ups. i forgot it was chest to bar. My bad.

Mike S.

February 27, 2010 at 9:53 AM

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