Deadlift Friday

WARM UP
10 x Goodmornings with bar - 5 x Inch Worms - 20 x Mtn Climbers - 10 x Squat Jumps

(A) Wendler Cycle 1, Week 1
Deadlift: 65% x 5, 75% x 5, 85% x 5+

(B) 11min AMRAP
5 x Sumo Deadlift: 43/30
7 x STO: 43/30
10 x Hang Power Clean: 43/30
THEN @ the 12 & 15min mark
Run 400m

THURSDAY

WARM UP
2 Rounds
10 x OHS - 5 x Snatch Balance - 10 x Duck Walks

(A) Max for the complex (2 misses allowed) Snatch Deadlift + Hang Snatch + Snatch
Then 1 x 1 @95% - 1 x 1 @90%
NOTE: Snatch Deadlift pauses above knee 3sec, then perform Hang Snatch, then Snatch

(B) 3Rounds
50 x Double Unders
25 x KB Swing: Russian AHAP
10 x Burpee Box Jump Overs: 24/20
NOTE: Perform 150 singles if you cannot perform Double Unders

BENCH PRESS

WARM UP
2 Rounds
10 x Push-ups - 5 x Strict pull-ups - Bear Crawl across

Wendler Cycle 1, Week 1
(A) Bench Press: 65% x 5, 75% x 5, 85% x 5+
NOTE: Convert last weeks 5RM, using a 1RM conversion estimator. See Coach

(B) "Running Jackie"
1000m Run
50 x Thrusters: 20kg
30 x Pull-ups
NOTE: Jackie in its best capacity is an evenly paced, unbroken suck fest. Try & go dark today

TUESDAY

(A) Clean & Jerk: 1-1-1-1-1 THEN 3x1@85%
Work up to a heavy C&J in 5 attempts
THEN
Perform 3 x Singles from the Hang at 85% of today's best lift.

(B) 5 Rounds - Every 2 1/2 minutes
1 x Power Clean: 85% (0f Clean)
1/2 Gasser
1 x Power Clean: 85%
1/2 Gasser

WENDLER 5-3-1

Throughout the year we go through different cycles, focusing on strengthening specific lifts or specific areas of the body. The last few weeks we have been testing a number of movements to see where we are on many of the lifts. Starting this week we will be diving into the Wendler 5-3-1 strength program. This program has been used by us a few times over the years with a lot of success, and because of that it is something we are going to bring back. This is an especially effective program for the novice lifter, & experienced alike. We will be putting a Powerlifting emphasis on the program hitting the Back Squat, Bench Press and Deadlift. Overhead work will be kept to Met-con’s & via the Clean & Jerk.
Here's an overview of the program.
In 5/3/1, you're expected to train three or four days a week. Each workout is centered around one or 2 core lifts — the squat, bench press, deadlift.

You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.

So if your 1RM in the Squat is 116kg, you use 104.4kg (90%) as the base number for your training-weight calculations. We have an easy to follow chart near the white board.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 1 x 5, 3, 1
Week 4: de-loading

Then you start the next cycle, using heavier weights. The first Cycle would look like this:

Cycle 1, Week 1:
65% x 5
75% x 5
85% x 5+

Cycle 1 Week 2:
70% x 3
80% x 3
90% x 3+

Cycle 1, Week 3:
75% x 5
85% x3
95% x 1+

Cycle 1, Week 4 (De-load Week):
40% x 5
50% x 5
60% x 5

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Another unique feature is that final balls-out set in each workout. You don't have to go beyond the prescribed reps if you don't feel like it, but there are real benefits to doing so.


After you finish the first cycle, you add 2.5kg to your 1RM calculations for the Bench lifts and 5kg to your 1RM for the squat and deadlift.

Cycle 2, Week 1 will look exactly the same, only the percentage is based off 2.5 or 5kg more of your 1 RM (still working off 90% of this).
Here's an example of our week moving foreword

Monday – Back Squat + Squatting Accessory
Tuesday – Olympic Work
Wednesday – Bench Press + Pressing Accessory
Thursday - Olympic Work
Friday – Deadlift + Pulling Accessory