WOD 24th October 2011 (morning): The 8 week strength experiment

24 Oct

We’re going to have a play with a different strength protocol in the 0630 sessions for the next 8 weeks. Based on Wendler’s 5-3-1 programme, we will be working on developing an increase in maximal strength across three main ‘lifts’:

  • Back squat
  • Deadlift
  • Dips
The protocol we will be using is as follows:
Week 1: 2×5 1×5+ @ 65%, 75% & 85% of most recent 1RM in the lift

Week 2: 2×3 1×3+ @ 70%, 80% & 90% of 1RM

Week 3: 1×5 1×3 1×1+ @ 75%, 85% & 95% of 1RM

Week 4: Deload (we’ll work on olympic lifts and maybe some longer WODs)

Week 5-7: Repeat weeks 1-3 and increase 1RM weight for calculations by 2.5-5kg depending on lift

Week 8: Re-test 1RM on all lifts

 

For today’s WOD we paired up a couple of interesting movements:

AMRAP 12mins

12 Hang power snatches (35kg/25kg)

12 Lateral box jumps (green/blue)

 

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