Phil:
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Strict Pull-ups
3 x 15
5 rounds for time of:
5 Wall Climbs
10 Box Jumps, 24"/18"
20 Sit-ups
Showing posts with label 5/3/1. Show all posts
Showing posts with label 5/3/1. Show all posts
Saturday 01/08/11
Phil:
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Strict Pull-ups
3 x N
(Goal: 3 x 15)
5 rounds for time of:
7 KTE
7 Box Jumps, 30"/24"
Kiley:
Mobility WOD
Muscle-up Work
5 rounds for time of:
7 KTE
7 Box Jumps, 24"
10 rounds for time of:
Row 500m
Rest 2:00
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Strict Pull-ups
3 x N
(Goal: 3 x 15)
5 rounds for time of:
7 KTE
7 Box Jumps, 30"/24"
Kiley:
Mobility WOD
Muscle-up Work
5 rounds for time of:
7 KTE
7 Box Jumps, 24"
10 rounds for time of:
Row 500m
Rest 2:00
Saturday 01/01/11
Phil:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Strict Pull-ups
3 x 15
"Helen Goes Upside Down"
3 rounds for time of:
400m run
21 KB swings, 1.5 pd/1 pd
12 Handstand Push-ups
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Strict Pull-ups
3 x 15
"Helen Goes Upside Down"
3 rounds for time of:
400m run
21 KB swings, 1.5 pd/1 pd
12 Handstand Push-ups
Saturday 12/25/10
Merry Christmas!
Phil:
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5 RM
Strict Pull-ups
3 x 15
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-arm DB Hang Power Snatch, 25% BW
Box Jumps, 24"/18"
Kiley:
OHS 1 RM
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 Arm DB Hang Power Snatch
Box Jumps, 18"
Phil:
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Deadlift
5 RM
Strict Pull-ups
3 x 15
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-arm DB Hang Power Snatch, 25% BW
Box Jumps, 24"/18"
Kiley:
OHS 1 RM
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 Arm DB Hang Power Snatch
Box Jumps, 18"
Saturday 12/18/10
Phil:
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Strict Pull-ups
3 x 15
12 Days of Christmas? If so, I'll modify this post.
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Strict Pull-ups
3 x 15
12 Days of Christmas? If so, I'll modify this post.
Saturday 12/11/10
Phil:
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Strict Pull-ups
3 x 15
Kiley:
Muscle-up Training
Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated
Back Squat
3 x 5
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Strict Pull-ups
3 x 15
Kiley:
Muscle-up Training
Ring Dips 15, Pullups 15, rest 2 minutes. 3 sets of 10 pull-ups and dips alternated
Back Squat
3 x 5
Saturday 12/04/10
Phil:
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Deadlift
5 RM
"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU
Kiley:
Back Squat
3 x 5
"Diane"
21-15-9 reps of:
Deadlifts, 155#
HSPU
Originally scheduled for today:
10 min AMRAP of:
7 Power Snatches, 95#/65#
7 Slapping/Clapping Push-ups
7 KTE
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
Deadlift
5 RM
"Diane"
21-15-9 reps for time of:
Deadlifts, 225#/155#
HSPU
Kiley:
Back Squat
3 x 5
"Diane"
21-15-9 reps of:
Deadlifts, 155#
HSPU
Originally scheduled for today:
10 min AMRAP of:
7 Power Snatches, 95#/65#
7 Slapping/Clapping Push-ups
7 KTE
Saturday 11/20/10
Phil:
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
"Jackie"
For time:
Row 1000m
50 Thrusters, 45#
30 Pull-ups
OHS
5/3/1 - Week 1
65% x 5
75% x 5
85% x 5+
Kiley:
"Jackie"
For time:
Row 1000m
50 Thrusters, 45#
30 Pull-ups
Saturday 11/13/10
Phil:
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Strict Pull-ups
3 x 15
Kiley:
Back Squat
3 x 5
Butterfly Pull-ups
OHS
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Strict Pull-ups
3 x 15
Kiley:
Back Squat
3 x 5
Butterfly Pull-ups
Saturday 10/02/10
Phil:
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Snatch Technique Work
75% or less
For time:
50 ft. Farmer's Carry
10 Burpees
50 ft. Farmer's Carry
9 Burpees
50 ft. Farmer's Carry
8 Burpees
.
.
.
50 ft. Farmer's Carry
1 Burpee
The prescribed load for guys is two 55# DBs, and the prescribed load for girls is two 35# DBs.
Kiley:
Back Squat
3 x 5
OHS
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+
Snatch Technique Work
75% or less
For time:
50 ft. Farmer's Carry
10 Burpees
50 ft. Farmer's Carry
9 Burpees
50 ft. Farmer's Carry
8 Burpees
.
.
.
50 ft. Farmer's Carry
1 Burpee
The prescribed load for guys is two 55# DBs, and the prescribed load for girls is two 35# DBs.
Kiley:
Back Squat
3 x 5
For time:
50 ft. Farmer's Carry
10 Burpees
50 ft. Farmer's Carry
9 Burpees
50 ft. Farmer's Carry
8 Burpees
...
50 ft. Farmer's Carry
1 Burpee
2 - 1 pood KB's
Friday 09/24/10
Phil:
Snatch Technique Work
Mid-hang + Below knee + Deck
6 x (1 + 1 + 1)
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#
Snatch Technique Work
Mid-hang + Below knee + Deck
6 x (1 + 1 + 1)
OHS
5/3/1 - Week 2
70% x 3
80% x 3
90% x 3+
"Heavy Fran"
15-12-9 reps for time of:
Thrusters, 135#/95#
Weighted Pull-ups, 45#/30#
Saturday 09/18/10
Phil:
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
OHS
65% x 5
75% x 5
85% x 5+
This will be my first day using Wendler's 5/3/1 for OHS.
Strict Pull-ups
3 x 15
Later:
Long Tabata Run
8 x 30:20 (8 rounds of 20 seconds on, 10 seconds off). Use a treadmill if possible and set it at a 12% incline and a pace that is 0-30 seconds slower per mile than your best 5k pace.
10:00 rest
10! reps for time of:
DB Hang Power Clean and Jerk, 50% BW (total, not per DB)
KTE
Subscribe to:
Posts (Atom)
Posts
