5/3/1: Squat

5/3/1 Squat Programming, De-load Week:
- O/H Warm up
- 5/3/1 Programming
- Pistols, 5xF
- GHD, 5x10

5/3/1: Benchpress

- Warm up (5, 5, 3)
- 5/3/1 Benchpress Programming (5, 3, 1)
- Chin ups, 5xF
- Push ups, 5xF

Have a good'un.

5/3/1: Full Snatch

- Warm up (5, 5, 3)
- 5/3/1 FS Programming
- Atomic Ball, 4x10 -or- GHD Barbell Press
- 400m Sprint x 6

*NOTE: This is replacing deadlifts

5/3/1: Squats

- Warm up (5, 5, 3)
- 5/3/1 Squat Programming (5, 3, 1)
- One Legged Squat, 5xF
- GHD, 5x10

Have a good'un.

5/3/1: Shoulder Press

- Warm up (5,5,3)
- 5/3/1 Shoulder press programming (3, 3, 3+)
- Chin ups, 5xF
- Dips, 5xF
- 400m Sprints x 4

Have a good'un.

METCON: Punisher

Four rounds, fifteen reps at each station:
- Pullups
- Box Jumps
- KB Swings
- Toes-to-bar

Post time to comments. Have a good'un.

5/3/1: Benchpress

- Warmup (5, 5, 3)
- 5/3/1 Benchpress Programming
- Chinups, 5xF
- Pushups, 5xF

Have a good'un.

5/3/1: Power Cleans

- Warm up (5, 5, 3)
- 5/3/1 PC Programming
- GHD, 5x10
- Trapbar Shrugs, 4x10

*NOTE: This is replacing deadlifts

5/3/1: Squat Programming

- Warm-up (either O/H Squats or standard 5/3/1)
- 5/3/1 Squat Program
- Pistols, 5xF
- Atomic Ab Ball Situps, 5xF

NOTE: Danimal and I warmed up with 10 minutes on the C2 followed by a 1 mile jog.

Have a good'un.

5/3/1: Overhead Press

- Warm up (5, 5, 3)
- 5/3/1 O/H Programming
- C2 Rows, 4x400m
- Rope Crunches, 4x20

METCON - "Hoffin"

21, 15, 9 of:
- Wall Ball Shots (20 lbs)
- Pushup/Dip Combo
- SDHP (95 lbs)

Begin each round with a 400m sprint then end the WOD with a 400m sprint...so you will complete four 400m sprints total. Compare with the 28 June 2012 WOD by clicking here.

5/3/1: Benchpress

- Warm up (5, 5, 3)
- 5/3/1 Benchpress Programming
- Chin ups, 5xF
- Pushups, 5xF

Make sure to track your progress with these 5/3/1 WODs from week to week...have a good'un.

METCON - "Folie a Deux"

Elizabeth - 21, 15, 9 of:
- Power cleans (135 rx)
- Ring dips

-then-

Helen - 3 rounds of:
- 400m sprint
- KB swings x 21
- Pull ups x 12

Compare times with August's WOD by clicking here. Have a good'un.

5/3/1: Squats

Folks, apologies for dropping off the radar...I will be sure to post regularly again.

At any rate, a change in the season marks a change in our WOD schedule. We are shifting to a strength focus, building up our work capacity and correcting technique deficiencies. To participate, go to this website: www.strstd.com/

Simply fill in your information and print off your custom four-week schedule, selecting the body weight programming. We will do the 5/3/1 program 3x/week, with METCON WODs Tuesdays and Fridays.

WOD - 5/3/1 Squats
- Warm up
- 5/3/1 Squats (as directed on print-out)
- Pistols (one-legged squats), 5xF
- GHD, 5x12

Have a good'un.