Monday, September 21, 2015

Hello Everyone!

Before you come in tomorrow go to this link and place in your numbers for the 5/3/1 program we are going to be working on over the next 3 weeks. This will help you calculate the numbers you will be working from. 

http://www.liftcalculator.com/

Put in the weight and the reps you did two weeks ago when you did your max reps at 95%. If you weren't there for this we will base the numbers off of 90% of your 1RM. For example, my 1RM is 400lbs for my deadlift and 90% of that is 360lbs so my working weight for the next 3 weeks is 360lbs. 

Strength

Deadlifts x 5reps @ 75%; x 5reps @ 80%; x MEreps @ 85%

This rep scheme is the same as four weeks ago, but the weight will be heavier. After warming up you will hit your two sets at the first percentages given and then hit a max effort set at 85%. 

Conditioning

4 rounds for time

  • 6 Hang Cleans (135/95lbs) (115/75lbs) (75/55lbs)
  • 4 Front Rack Lunges
  • 20 DU's or 60 SU's

Some weightlifting and metabolic conditioning to get your Monday started off right!

- Team 782