Strength and Endurance 9/9 – 9/15

Endurance WOD’s:
#1. 4 x 800m Run / 3:00 Rest

#2. 8 x 200m Run / :30 Rest

#3. 3 x 1 Mile / 5:00 Rest

Strength WOD’s:

I suspect we will have a lot of people with a new found interest in the strength training program. We will be launching into a 4 week Wendler 5/3/1 program. It’s a simple program to follow yet highly effective. After this we will move into a more technical 8 week program.

Wendler WEEK #1.

We will be using the Wendler strength Programming method for the next 4 weeks. Get your calculators ready. The percentages below are of 90% of your max load. (ex. Max Press is 150 lbs. 90% of that is 135lb. So the workout below would be 65% of that is 87, 75% is 101, and 85% is 115.) The math will be the same for all lifts this week. If you have questions ask me, but please make sure you know your 1 RM’s.

#1. Shoulder Press
5 x 65%
5 x 75%
5+x 85% (+ means Max Reps)

5 x 15 Dips
5 x 10 Chin Ups

#2. Deadlift
5 x 65%
5 x 75%
5+x 85% (+ means Max Reps)

5 x 12 Good Morning
5 x 15 Hanging Leg Raises

#3. Clean
5 x 65
5 x 75
5+ x 85%

5 x 15 BB Shrugs
5 x 10 DB Row

#4. Back Squat
5x 65%
5x 75%
5x+ 85%

5x 15 Weighted Step Ups
5x 15 GHD Sit Ups

2 Comments

  1. How many times a week do you recommend doing the strength training if we are doing the WOD’s 5 times a week?

  2. I would make the strength program the priority and shift to 3 WOD’s per week