Training notes for ‘performance’ program
This is a deload week. Follow the lower percentages to maximise your next strength cycle. Have an easier than normal training week, relax on WODs, eat sleep and hydrate like a boss. The following week will call for an extra 2-3 kgs on your training max for upper body and 5-6kgs on lower body. So for example if you started the last cycle with a 1RM deadlift of 180kgs to work your percentages off, next cycle you will work off 185kg. The real progress will be seen on the + sets over the next few months. At the link below you’ll find a 5-3-1 spreadsheet to help with numbers.
At some stage over the next few months you will stall, Jim Wendler simply recommends that you drop your current 1RMs by 10%, re-calculate your working weights, and keep going.
Bank holiday Monday
Open gym only 12-1pm
Fitness – Deadlift (5×5) heavier than last week
Performance – Deadlift – 40%x5, 50%x5, 60%x5
Assistance work for strength – McGill curl up 3-5 between sets
Pick any baseline workout you have and retest. 3k row etc.
Gymnastics – Accumulate 2 min hollow, 2 min arch, 2 min side plank e/s
Fitness – Hang power snatch (8×2) heavier than last week, Goblet lunge (6×4)
Performance – Snatch balance (5×3) Deload focus (light, skilled)
Conditioning (Fitness & Performance)
50 double unders
10 hang power snatch (max weight 60/40) (sub clean)
50 double unders
Fitness – Floor press (5×5)
Performance – Floor press 40%x5, 50%x5, 60%x5
Finish with strict overhead press x 20 reps
Assistance – KB row 5 e/s between sets
Performance – 30 second false grip hold between sets + KB row x5 e/s
Goblet squat, ring row, push up
Thruster, pullup (40/25)
Gymnastics – Beat swings with 2 sec hollow pause 3×10
Fitness – (8×4) superset Goblet lunge with RDL (kb)
Performance – 8 sets. 3 position clean + 1 split jerk. Light, high skilled, deload focused.
10 of the following complex – 3 deadlift, 3 hang power clean, 3 front squat (max weight 60/40)
100 double unders
Standing tea pot 10 each side x 3. Light KB.
Handstand hold accumulate 2 min
Fitness – Turkish get up 5 sets of 3 each side
Performance – Squat 40%x5, 50%x5, 60%x5
50 thrusters (20/15)
30 box jumps
Sled push. Accumulate 3-5 trips over & back to the wall. Add weight as required. (At coaches discretion also)
Keg drill foam roller
Lat stretch 2 minutes w/band
Little Ninjas @9am
Team Wod (all levels) @ 10am
Open gym @ 11am