5-3-1's tag archives

Friday the 24th of February, 2012

Deadlift 5-3-1+ (75-85-95%) Rest as needed 3 rounds for time Run 800 meters 9 muscle-ups Supplement: 3x10 Glute Ham Raises 3x20 Glute Ham Sit ups

Wednesday the 22nd of February, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 21-15-9 Overhead Squat (115/83) Ring dips (10 minute cap) SCORES Rest as needed Accumulate as much time as possible in 5 minutes of Floor L-sits Open Competitors: 30 minute Mobility

Monday the 20th of February, 2012

Front Squat 5-3-1+ (75-85-95%) Romanian Deadlift 7-7-7 Rest as needed 1 round every minute for 10 minutes 5 Front squat (165/103) 1 Thruster SCORES Rest 3 minutes 30 Floor wipers (135/95) Skill of the week: Rope climb Challenge of the Week: 100 Airdyne or Concept 2 calories for time

Wednesday the 25th of January, 2012

Press 5-3-1+ (75-85-95%) Rest as needed 3 Rounds for time: Run 400 meters 20 Pistols, alternating 10 Handstand push ups Midline: 100 GHD sit ups

Monday the 16th of January, 2012

Squat 3-3-3+ (70-80-90% of your Training Max) Strip bar to 50% of your training max and do 21 unbroken reps Rest and Recover 4 Rounds for time of 300m Wall/Trail Run 50 Squats SCORES Optional Supplement 100 GHD Situps NFT