Ballston CrossFit » Friday, April 1, 2016
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Friday, April 1, 2016

Now that the Open is all over it is time to improve our strength.  Consistency with Core lifts and movements make our overall performance better. We will be moving into the 5/3/1 training cycle. We will be focusing on the Back Squat, Deadlift, Strict Press and Bench Press.

Every week you will do work based on percentages of your lifts. Logging/tracking these lifts are important. NO GUESSING or DEVIATION. Please use your log books. This is a very common and basic cycle that yields excellent results for all levels. This is great because you will always know what your going to do and will give you a program to follow later in life if you ever felt the need to get stronger or focus on a lift you may me lacking strength in. Conditioning will remain relatively the same. We will have double strength/accessory days for development and Weekly Hero or Bench Mark WODs. Please keep in mind that rest and recovery is essential for building strength which is the overall goal (MORE PROTEIN). Your conditioning will get better as well because loads that were once difficult will be easier to move. Even you Oly lifts.

There are many sources and places to reference this cycle. I have provided an article from TNation.com as well as a calculator. Please read the article as it will help you if you are new all this and answer questions that you may have.
calculator:
You can also Download a more permanent 5/3/1 from google play or the app store.
That’s all I got. Let Go Hard!

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EMOM 10:
Even: 40 Double Unders
Odd: 5/3 HSPU FX:8/5 HR Push ups

 

Partner WOD:
5 Rounds for time:
10 Alt. Bear Complex 155/105, FX:115/80
20 Alt Burpees
* no clusters
CAP 20

Bear Complex=
1 Power Clean
1 Front Squat
1 S2OH
1 Back Squat
1 S2OH

 

Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

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