Monday March 31, 2014

Okay... it's that time of year again. The Open is done and gone and I know I am dying to lift some heavy weight consistently for a change.

Here is a write-up of what some of us will be doing. Gean will continue to put together more of an overall fitness and conditioning WOD program that others can do.

Strength Program Page

Normally, we'd spend this week figuring out 1RM on the core lifts... squat, front squat, OH press, bench press, barbell row, clean and jerk, in order to figure out an appropriate starting working weight, but to be honest I wanted to get started on 5x5 ASAP! We can make adjustments this week based on how 5x5 feels the first few days.

Warmup based on your body's needs. Typical warmup for me for a strength squat/press/pull day would be something simple as the following and use the "warmup sets" as well. Each person is different. I will only post this for today's WOD.

Warmup
400m run
2 rounds
  15 air squats
  15 push ups

or
2 rounds
  5 squats in the rack with the bar alone then 135#
  5 reps bench with bar then 135# to stretch it out

Strength
StrongLifts Week A
1) Back Squat 5x5
2) Bench Press 5x5
3) Pendlay Row 5x5

Accessory
superset x3
  8 weighted dips - heavy
  12 flys