Monday, 3/25/2013
CFE coaches felt it was a good idea to wait until 4:30 this morning to tell everybody that workouts were cancelled, so:
AM Garage Lifting
Warmup - squats, shoulder mobility
Strength -
5/3/1 Press
10 x bar
5x65 (warmups)
5x85
5x95
1+ x105 (5 reps)
//Side question - I haven't read the Wendler book, how do you determine what your training max is for the next cycle?
1a) barbell ab wheel 3x8
1b) 1-1/4 front squats - 3x5x155
2a) barbell tricep skull crushers 3x8x65
2b) diamond pushups 3x10
Sunday, 3/24/2013
Rest day. Quads are jelly today. Lots of foam rolling and my little hand massage roller thingy.
Saturday, 3/23/2013
Warmup - ~600m run, jumprope, mobility, MU and wall ball practice
MetCon - CrossFit Open WOD 13.3
AMRAP 12
150 wall ball shots, 20#
90 double unders
30 muscleups
244 reps (that's 4 muscleups)
I hate Dynamax wall balls now :)
Still ranked second overall for the affiliate though!
Jeff, if you progress according to the program (I am making the assumption that you are doing 5/3/1 for Raw Strength vice Powerlifting) there are two ways to reset your numbers for the next wave:
ReplyDelete1. Recommended for wave 1 to wave 2 progression; simply add 5lbs to upper body lifts and 10lbs for lower.
2. Take your best rep maxes for your lifts and estimate your new 1-rep max. Take 10% off of your new 1-rep Max and start your next wave at 90%.
I am doing the former because I like to see the largest increases from wave to wave or cycle to cycle.
Thanks, NQ! I was thinking it would be one of those two, wasn't sure if there was some universally accepted way to do it between the two.
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