January 6
Fitness
A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds
B.
Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps
January 6
Performance
We are going to restart 5-3-1 Wendler Lift System. In order to progress efficiently, you are going to need to keep track of how much weight you are doing for each lift as we go along. This system absolutely does gain strength, without fail. On the last set of each lift, there’s a (+), this means, ‘as many reps as possible’. The last sets are the “ball busters” to quote Jim Wendler. It’s a grind it out set but not die in the process set! If you are absent on a day we do a particular set, you’ll need to make that set up instead of progressing to the next programmed set. This is a linear progression so all reps matter. If you don’t hit your numbers on a particular day, you don’t move forward. Keeping notes is going to be extremely helpful so I highly suggest it. All of these percentages are off of your latest 1 RM. If you don’t have a 1RM, give your best educated guess but be conservative.
Let’s have a little fun and get SKRONG!
A.
Shoulder Press (Your warm up sets should always consist of the empty bar first, then (approximately) 1 set of 5 reps @40%, 1X5@50%, 1X3@60%, then your work sets:
5@65%
5@75%
5+@85%
B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps