Dom Headstanding during BEASTSKILLS seminar
Press
5-5-5 (65%, 75%, 85%)
9 OHP (50% 1RM)
7 PP
5 PJ
Perform 1 round every 3 minutes for a total of 4 rounds.
25 SDLHP
Wednesday the 14th of July, 2010
Posted on July 13, 2010 DM
12 Responses to “Wednesday the 14th of July, 2010”
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Shoulder crusher. Great one. Up to 135 on the presses then, 85# on the complex which was the right weight. Sets got progressively harder with first 3 unbroken and one quick drop on the last set at the end of pp. Had thoughts of doing some ring practice after and could not even get up there. Fried.
I am curious to hear people’s comments as to whether you have seen a marked strength improvement from the 5-3-1 program we have been doing and if you like it. Also maybe a comparison to the strength cycle we did at the beginning of the year.
Thanks for the feedback Adam. In general people did increase on 1rm for most if not all lifts. As to whether or not people like it remains to be seen. I think most people know its good for them but would rather to lung burning metcons all day so as to drop unwanted pounds or rid their souls of their demons. What people need to realize is that building and maintaining lean muscle mass is done so through a combination of diet and exercise. Exercise to build it and diet to show it off. That being said we will be continuing to do metcons. Short ones after strength and mid-long range on in-between days.
Keep your comments coming.
People will see an improvement with 5-3-1.
Novice athletes will see a much greater gain.
For those that have been training for a couple/few years, the gains will be slower but they will happen. The great thing about the CF 305 modified 5-3-1 program is that once you get a hold of the formula, it should be a short and simple part of your daily routine. Ten-fifteen minutes three times a week for strength gains that will improve all areas of fitness is a pretty good trade off. Most comments I’ve heard have been positive. For a lot of people, this is their first time doing a strength cyle. Seeing that there is an order and a progression is motivating. Tossing wet noodles at the wall on seven single pulls will get you somewhere, but stalls will happen and I think many of us can testify to that.
My question would not be who did see improvement, but who did not. I’d bet the house that anyone doing it on a consistent basis is gettin gains.
So, who PR’d this week?
i definitely went up in strength, but since i decided to start way lower than what my 1 rep max was i didnt see much gain. (main reason for starting low is my lower back injuries)
because of that i thought it wouldbe a good idea to just start from scratch, and now im almost back up to my 1 rep max
This is my first strength cycle. Personally I need to improve on my strength, particularly anything overhead. I suppose the results at the end of the cycle will tell whether this was good, although I have no doubt there will be improvements.
As Pete said though, the heavy metcons are the most “fun” although the last strength cycle there was plenty (from what I saw). Even threw in a Fran. I think this is also a good time to practice skills (handstands, MUs, double unders…)
Overall, I enjoy the weighted metcons the most, but this is definitely needed to improve on the weights.
Great posts Dan and Pete, couldn’t agree with you more. Last week, I PR’d on OHP (Awarded the Most Ugly Lift), and also DL. Building strength may not be pretty and it certainly ain’t east but I believe its the epitome of what STRENGTH training should be about. With short metcons, Prowler and Oly work, its awesome programming and fun for everyone!
Already mentioned it but I really enjoyed the stregnth,, never felt it took too much out of my day and had benifits. I missed some thursdays because i felt worn out after mon/tue/wens… of combined lifting with the shorter metcons specialy heavy weeks. But well if you can make fri/sat after it felt like a good rythm for me.
I also noticed an increased appetite after lifting, VERY hungry.
See ya soon, gonna go burn out the shoulders.
2 position power cleans/ Hang power cleans x 5 @ 185
50 KB swings 2:38 (25, 10, 15)
What can I say that you all don’t already know……Crossfit305 has it’s rep for a reason! I enjoy all the workouts, particularly when I’m caught off guard by the difficulty. I enjoy the motivation from all the trainers, the spirit that really makes us dig deep, and when we reach the bottom of our well, we grab a shovel, or set a new goal. Thanks to all the trainers!
PR’d on all lifts and had 5LB gains on each – 160(OHP), 300(SQ), 390(DL)
Went straight through on each round at 33, 33, 34, and 35.
Some skill work plus basic strength plus short metcon finisher is great. Keeps it interesting and the standards for girls/hero WODS like 95# thrusters or 135# power cleans are getting easier for me. I def got stronger in June. PR’d DL today at 350# and hit 155×3 on split jerks yesterday.
3×5 OHP
105/120/135
Played with MU’s, Kip Ups on the ring, forward roll – failed
Many thank you for the insight on this topic. It’s been challenging to uncover information it appears.