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Strength
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Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
The calculator for this week is below. See post below.
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WOD
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Complete for time:
20 Kettlebell Thrusters, 55#/35# (alternate as needed)
Run 100m
Rest :30
30 Kettlebell Push Press, 55#/35# (alternate arms as needed)
Run 100m
Rest :30
40 Kettlebell Swings, 55#/35#
Run 100m
Rest :30
50 Ball Slams, 40#/35#
Run 100m
This was inspired by a sweet CFFB WOD.
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When you’re a body weight ninja, simply add a heavy KB. No big deal.
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You’ve completed 4 weeks of 5/3/1. Feel good? Great! Here we go for another 4 weeks. It’s important to pay attention here. Today we have the squat, but this will apply for all lifts over the next 4 weeks. If you remember, we started with your 1RM and then took 90% of that. From that 90% all the percentages used for the work were calculated.
This week you will add no more than 5# to the 90% for the press, and no more than 10# for the squat and deadlift. How do you decide how much to add, if any? It’s based on how the last 4 weeks went for you. If you were able to do all the work with the prescribed percentages, then add a little weight. If you were unable to complete the prescribed number of reps with the given percentage, or you had to lower the weight to hit the number of reps, you went too heavy. Fix the weight now.
These small, steady progressions over time lead to bigger gains. Beautiful, right?
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