This was the last week in the latest round of 5-3-1. Monday was Squats, Wednesday we Bench Press and Weighted Chin Ups and this morning was Deadlifts.
Monday
- Squats: Warm Up
- 5x Back Squat @ 155#
- 5x Back Squat @ 190#
- Squats: 5,3,1
- 5x Back Squat @ 255#
- 3x Back Squat @ 290#
- 7x Back Squat @ 325#
- 5x Barbell Circuit @ 95#
- 6x Bent Over Row
- 6x Hang Power Clean
- 6x Thruster
- 6x Squat Jumps
- 6x Good Morning
- 45 sec. Rest
- Tabata Erg
- I aim for ≥100m each 20 second interval
- I hit it my first three intervals
- After that, my shortest interval was 88m.
Wednesday
- Bench Press & Chin Ups: Warm Up
- 5x Bench @ 115#
- 5x Chin Up @ BW
- 5x Bench @ 140#
- 5x Chin Up @ BW
- Bench Press & Chin Ups: 5,3,1
- 5x Back Squat @ 190#
- 5x Chin Up @ BW
- 3x Back Squat @ 215#
- 3x Chin Up @ BW+15#
- 2x Back Squat @ 240#
- 1x Chin Up @ BW+40#
- 5x Barbell Circuit @ 95#
- 6x Bent Over Row
- 6x Hang Power Clean
- 6x Thruster
- 6x Squat Jumps
- 6x Good Morning
- 45 sec. Rest
- ‘Round the Gym
- One round is:
- One 4-line sprint ladder on the basketball court
- Walk one lap around gym
- Sprint up two flights of stairs to the indoor track
- Job one lap around track (100m)
- 10x burpees
- Walk down stairs to basketball court
- 8 rounds, untimed
This Morning
- Deadlift: Warm Up
- 5x Pull @ 185#
- 5x Pull @ 225#
- Deadlift: 5,3,1
- 5x Pull @ 305#
- 3x Pull @ 345#
- 7x Pull @ 390#
- 5x Barbell Circuit @ 95#
- 6x Bent Over Row
- 6x Hang Power Clean
- 6x Thruster
- 6x Squat Jumps
- 6x Good Morning
- 45 sec. Rest
Summer Schedule
With this 5-3-1 cycle complete, I’m going to begin meeting again outside on at least one morning per week. Monday will be a deload day - foam rolling and mobility work. Wednesday morning will be outside with, hopefully, the normal crew and maybe a few extra.
In the meantime, everyone have a Happy Father’s Day. Enjoy being a father, if you are one. Call or visit your father, if you have one. If none of that applies to you, have a good weekend regardless.
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