Monday 09/20/10

Nutrition Challenge Update:
Just a reminder, we'll be having our nutrition challenge talk this Saturday (09/25/10) right after class.  It will be no more than an hour (although I'll be available afterward for more questions if you have any), and in it we'll cover some basic nutritional guidelines as well as the rules for participating in the challenge.  The challenge begins next Monday (09/27/10)!


Today, we will begin our first 4-week cycle of the Wendler 5/3/1 program.  The percentages below are based on your training max (the 90% number you calculated last week) - be sure to bring your training log so you can keep track of everything.

Back Squat
65% x 5
75% x 5
85% x 5+

As with any strength training, be sure to do a few warm-up sets before you begin that first work set at 65%.  The first two sets are quality work, but the "5+" set is where the real fun begins - on this set you certainly aim for 5 reps, but this is the "guts and glory" set.  Go for more - it's this set each week where you will try and see how many reps you can get.  Wendler suggests thinking of it this way - hitting your numbers is testing your strength, and going for more on that last set is building your strength.  Here we go!


10 min AMRAP of:
5 HSPU
10 Box Jumps, 30"/24"
15 KB Swings, 1.5 pood/1 pood

"Running Jackie"

09/13/10