3 x 5
Use 95% of Week 1’s heavy 5.
5/3/1 (5 Week):
65% x 5
75% x 5
85% x 5+
Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep out sets, then increase your TM 15-20 lbs. The final set (the 85% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 8 and 12 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point at which you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.
Post loads to comments.
Exposure 4 of 8
AMRAP 12 Minutes:
12 Wall Ball 20/10, 14/9
6 Deadlifts 275/155
Post rounds, reps, and Rx to comments.
Bulletproof Assessment Workshop at CFSBK: Register Now!
CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses.
You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.
Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!
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