2 April 2013 – STRENGTH – Squat 5’s
STRENGTH Workout of the Day
MAIN EVENT
1A) Squat (5’s week)
Set 1 – 40% x 5 Reps
Set 2 – 50% x 5
Set 3 – 60% x 3
Set 4 – 65% x 5
Set 5 – 75% x 5
Set 6 – 85% x 5+ (5 reps is your goal. Anything after 5 reps is bonus/fun. Stop 1-2 reps short of failure)
1B) Mixed Grip Pull – Ups 6 x Max Reps
ASSISTANCE:
2A) Snatch Grip Deadlift off blocks 3 x 10 @75%
2B) Barbell Lunges 3 x 10/leg
3) Barbell Complex…
Clean/Hang Clean/Hang Clean + Jerk ladder
Weights: 135/165/195 (Men)
Weights: 95/115/135 (Women)
everyone should scale accordingly…
The workout goes as follows (using men’s weights as an example)
Round One:
135…clean/hang clean/hang clean and jerk
165…clean/hang clean/hang clean and jerk
195…clean/hang clean/hang clean and jerk
165…clean/hang clean/hang clean and jerk
135…clean/hang clean/hang clean and jerk
This is one round. We are going for as many rounds/reps as possible in 15 minutes.
2013 04 01
Squats
Last set was 235×6
Most pull-ups was 8 least was 4
Snatch Grip DL
135# need to go heavier next time
Lunges w/ 2 pood (1 pood each arm)
Only 2 rounds of ladder
135-155-185-155-135
135-155-155-155-135
Need some work on the hang clean, was not feeling explosive by this point
what did you think of the workout?
The workout was great, this is where I need work. I am going to take some time and focus on strength instead of crossfit. My strength numbers have been stagnant for a long time because of injuries and lack of attention but it is time to change that.
I like where your mind is at, but then again I’m biased for Strength. But as you can see I have metcons as part of strength workouts now