Work up to a heavy single.
Work up to a heavy triple
If you made Wednesday’s squat exposure then perform 3×5 at 75% of that exposure. Do NOT attempt another test set if you already did this week. If the load changes it won’t be a significant difference from your first attempts. Use today go get some volume in.
If you didn’t make it in on Wednesday, these weights will help infer your starting loads for the next cycle. go heavy but don’t fail.
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Run 1 Mile
Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK from 8:30-1. They’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.
Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home. Good luck!
Upcoming CrossFit Group Class Lifting Schedule
The new lifting cycle starts on Monday 4/22 and will include all the main lifts: Squat, Press, Bench Press, Deadlift, and Power Clean. As usual we’ll have a Fitness progression and a Performance progression. It’ll look like this:
- Monday – Press. Fitness 3×5 LP, Performance 5/3/1
- Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day
- Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work
- Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day
- Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1
If you’re newer to barbell training and haven’t exhausted a linear progression on the lifts, or if you haven’t lifted consistently, then you will follow Fitness programming. If you’ve exhausted a linear and have lifted consistently then you may choose to follow the 5/3/1.
5/3/1 is a program created by Jim Wendler that uses sub-maximal percentage loads based off a training max to create strength. It’s essentially one work set each day for the main lift. The work set is a rep out at the day’s top weight. Here’s a pretty good synopsis of the program. The percentages are below.
Not so fast there Kemo Sabe…On the last set each day you’ll perform a rep out to just shy of failure, and that means technical failure also. You shouldn’t be bailing bars or having them pulled off your back. Speaking of your back, you won’t be rounding it out to squeeze in a few more reps on the deadlift either. The 5/3/1 works because it keeps you fresh, so stay fresh.
If you’re following the 5/3/1 you’ll have 2 days each week (Wednesday and Saturday) to get the squat exposure in. The other day, if you hit both squat days, will be a 3×5 at 70% of your 1RM. Heavy enough to keep you in a good groove but not so heavy that you won’t recover for all the other work.
What numbers do I base the 5/3/1 percentages off?
The percentages are based off your Training Max, which is 90% of a recent 1RM, not your old Strength Cycle 1RM. You take the percentages off that number, not your true 1 rep max. We’ve hit some heavy singles and triples recently so you should be able to use those to calculate your training max. You can calculate your 1RM from a rep max using this calculator.
Can I do Fitness for one lift and Performance for another?
Yes. Maybe you’ve squatted for 4 consecutive cycles and after a few re-sets, exhausted a linear progression on that lift but haven’t ever done a press cycle. Then it would be appropriate to 5/3/1 the squat and LP the Press. Let your experience with the lifts be your guide. If you’re not sure then just ask a coach.
Three cheers to gettin’ swole!
Michael Pollan Cooks! NYT