Wendler 5/3/1
After several weeks of testing 1 rep maxes we will begin the Wendler 5/3/1 strength programming again. If you haven't already filled out a yellow card with your maxes on it, please do so, ASAP, so we can print you out a chart for your weight percentages. Again, the focus is for all of us to get stronger. After practicing and coaching CrossFit methodology for over 3 years I am convinced the most successful athletes are those who come to the table with strength and power.
We will perform 2 cycles of 8 different lifts. During the cycles we will do the following phases:
Phase 1 – 4 to 5 sets of 5 reps
Phase 2 – 4 to 5 sets of 3 reps
Phase 3 – 4 to 5 sets of 5,3,2,1,1 reps
Everyone has a percentage chart in their books and there are extra on top of the filing cabinet. These need to be utilized (unless we already printed you out a chart). Athletes will work off 90% of their 1 Rep Max (found over the last few weeks). So if your 1RM for Bench Press is 300 pounds, you would use 270 as the base number for calculations (since that is 90%). It may seem confusing at first, but once we get in the flow it is very easy. So my Phase 1 Bench Press (1 RM of 300) would look like this:
Set 1 – 5 reps @ 55% of 270 = 150
Set 2 – 5 reps @ 65% of 270 = 175
Set 3 – 5 reps @ 75% of 270 = 205
Set 4 – 5 reps @ 85% of 270 = 230
If you do not have a max lift, we will do our best to help find them. When in doubt, go lighter than you think. The program is progressive and they will build strength no matter what the weight starts at.
Warm Up
Coaches Choice
Wendler explanation
Skill
Back Squat (5@55,5@65,5@75,5+@85)
After each set, rest 30 secs and then perform
Weighted Push-ups (10,10,10,10)
Metcon
21-15-9
Front Squat (135/95)
Wallballs
