| Sun: Rest | Mon: 3x5 Essential, 3x5 Supplemental | Tue: Met-con | Wed: 3x5 Essential, 3x5 Supplemental | Thu: Rest | Fri: 3x5 Essential, 3x5 Supplemental | Sat: Met-con |
Sets across will be worked in a variety of patterns, including 3x5, 5x5, 5x3 and 3x7
- Warm up with the empty bar for one or two sets, then progressively warm up for 2-4 sets.
- Perform X sets of X reps per exercise, done as “sets across” (at the same weight)
- Start at 80% of your one-rep max in each exercise in week one
- Add weight each week, either 2, 5 or 10 lbs as long as you can
- If you fail to complete the sets as Rx’d, you will repeat the next week at the same weight
- Repeat this protocol as long as it yields results
Essential Exercises: Choose one for each day of the 3x5
- Deadlift
- Back Squat
- Front Squat
- Press
- Power Clean
Supplemental Exercises: Choose one for each day of the 3x5
- Bench Press/Dips
- Pull-Ups
- Overhead squat
- Push-Press
- Push-Jerk
Olympic Exercises: These can be substituted for the "Essential Exercises". Mix and match.
- Squat Clean & Jerk
- Squat Clean
- Power Snatch
- Squat Snatch
Met-Cons: Heavier, shorter met-cons are appropriate. Longer, high repetition, light-weight chippers (Filthy Fifty) and straight “cardio” (row 5K) will be included once every two weeks.
Perfect Practice: The last week of every month is devoted to “perfect practice”. Lighter weight, slower reps, no time component.
New 1RM Testing: At the five week mark, or anytime thereafter.
As of
- Deadlift: 205#
- BS: 140#
- FS: 130#
- OHS: 65#
- Thruster: 75#
- Bench press: 85#
- Weighted pull-ups: 15#
- Max rep pull-ups (DH): 6
- Max rep pull-ups (kipping): 12
- Dips: ?
- Power clean: 105#
- Press: 65#
- PP/PJ: 85#
As of
- BS: 140#
- Press: 65#
- DL: 195#
Finally, a reminder... this new program started with Max Lewin of CrossFit East Bay. You can see his original design here. Mine is tweaked (per my trainer's instructions) to accommodate my personal goals and Goats, but if you want to come up with your own 5x5, start by reading Max's post.
6 people drop some props (leave a comment here):
consider the RDL
work the hell out of the OHS and the kipping pull up.
since the kips are sort of pointless weighted, i can suggest a few ways to vary the volume.
Yep, Jason - I've got to get the RDL and suitcase DL in there somewhere. (The suitcase DL really helps me focus on scapular retraction.) Any pull-up advice would be appreciated. I got a great ladder drill from Jack Bauer (Greg of CF Brookyln) that I've worked once, but I need to step it up.
As always I'm in admiration of your prepard-ness an planning!
Thanks for the inspiration!
Melissa,
I suspect you might have missed something:
At your level, you want to chose one essential and one supplementary exercise and stick with those (don't switch them up week-to-week). I STRONGLY suggest sticking with Back Squat, Deadlift, Press or Bench Press and Hang Power Clean.
You want to "alter the hormonal milieu" as Coach puts it and BS/DL are the best ways to do that for you now.
Fine to do both kip and DH pull-ups although you will get more out of DH for strength.
You might want to peek at this:
http://www.amazon.com/gp/reader/0976805448/ref=sib_dp_pt#reader-link
Oh and I would stick with 5x5 rather than switch up the pattern. I detect a lot of West Side Barbell in your trainer's philosophy, but I think at your level, simple is better, easier to track and more effective. I know it is boring, but I suggest you take six weeks to really work this and see what happens. If it is effective, keep doing it, otherwise switch it up.
Yes mixing and matching won't yield as good results strength-wise, but if you need to do it to maintain motivation go for it.
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