Workout of the Day
STRENGTH
Back Squat
65% x 5
75% x 5
85% x 5+
**Percentages are all of Training Max (90% 1RM)
Notes
Check below today’s picture for some 5/3/1 guidance.
METCON
For Time
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups @ 50/35#
8 Strict Knees to Elbows
24 DB Front Squats
8 Strict Knees to Elbows
24 Alternating DB Suitcase Box Step Ups
8 Strict Knees to Elbows
Notes
This workout is intended to be a bit of a grind. Be deliberate and don’t rush.
Box: 24/20″
DB: Tough weight. Same set for step ups and squats. You may need to break one or both DB exercises into 2 sets.
On the step up, stand all the way up with the working leg that’s on the box, extending the knee and hip before putting your other foot down. In other words, keep it as a single leg exercise.
KTE Scaling
A. 4-6 Reps
B. 8 Partial ROM reps
C. 16 Tuck Ups
(Programming Template: Week 2/8 )
Andrew S, a CFSBK legend!
5/3/1 “5 Week”
This is our “5” week of the 5-3-1 cycle. Calculate 90% of your 1 Rep Max. This is your Training Max (TM). Use that number (TM) to find the three percentages listed above.
Example of how to find your percentages:
1 Rep Max = 200lb
Training Max (90%) = 180lb
65% TM = 115lb
75% TM = 135lb
85% TM = 155lb
Perform 2 warm-up sets. The first work set is moderate and the second work set is moderate-to-heavy.
The final set is a max effort set for as many reps as possible and should be very very hard. We expect at least 5 reps, but ideally more like 7-10+. There will be variations depending on athlete experience, neuromuscular efficiency, comfort with testing the 1RM, etc. Simply bring your full effort and wring as much out of that final set as possible.
If you do not have a 1 rep max, follow the description above: 2 warm up sets, 1 moderate set of 5, 1 moderate+ set of 5, and 1 heavy, very tough work set for as many reps as possible.
Example:
45×10
75×5
– – –
95×5
105×5
110×9
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