run throw jump – Fri 11.04.16

 In W.O.D.

Skill:  Go for max Vertical Leaps and Broad Jumps

Conditioning:  For time:
– 800m Run
– 50 Push Balls
– 50 Box Jumps
– 400m Run
– 35 Push Balls
– 35 Box Jumps
– 200m Run
– 25 Push Balls
– 25 Box Jumps

Use a 20/14-lb. ball and a 24/20-in. box.

Optional Strength Program.  Anyone who wants to jump into this program, 1) needs to understand numbers and have ALL of their lifts recorded, 2) Read below entirely, and 3) email me at [email protected] that you want to participate:

Excerpt From Jim Wendler 531

The 5/3/1 Philosophy: The 5/3/1 philosophy is more important than the sets and reps.  These basic tenets have stood the test of time. Take these things to heart, and you’ll be greatly rewarded.

Emphasize Big, Multi-Joint Movements: This really isn’t any secret. Beginners have been told to do this for years, and advanced lifters swear by these movements. Multi-joint lifts are lifts that involve more than one muscle – i.e., not an isolation exercise like leg extensions – and allow you to build the most muscle. These lifts are the most efficient for building muscle and strength. Examples are the squat, deadlift, bench press and power clean.

Start Too Light: MOST people don’t listen to this. Hopefully you will. Starting too light allows for more time for you to progress forward. It’s easy for anyone – beginner or advanced – to want to get ahead of themselves. Your lifts will go up for a few months, but then they’ll stall – and stall, and stall some more. Lifters get frustrated and don’t understand that the way around this is to prolong the time it takes to get to the goal. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.

Progress Slowly This goes hand in hand with starting light. Slow progress might not get you the best rewards today, but it will tomorrow. The longer you can progress, even if it’s by one rep or 2.5 pounds,

The 5/3/1 Program This is a very easy program to work with. The following is a general outline of the training.

• You will strength train 3-4 days per week

• One day will be devoted to a single lift.  This can be tweaked with other movements such as front squat, cleans etc.., and we will vary the movements from time to time.

• Each training cycle lasts 4 weeks.

• The first week you will do 3 sets of 5 reps (3×5).

• The second week you will do 3 sets of 3 reps (3×3).

• The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1).

• The fourth week you will do 3 sets of 5 reps (3×5). This is an easy deload week.

• After the fourth week, you begin again with 3 sets of 5 reps.

• Each week and each set has a percentage to follow, so you won’t be guessing what to do anymore.

As you can see, there’s nothing fancy to this program. I believe in big compound lifts, keeping the set and rep schemes simple, and deloading every fourth week. These concepts are nothing new, and I admit that. The beauty of this program, however, is how you begin. If you begin correctly, you’ll end correctly.

Beginning the Program First, know your maxes for the four lifts (squat, bench, deadlift and standing military press). These are not maxes you think you can do, maxes you’ve done, or maxes you think you might be able to do. These are maxes you can do RIGHT NOW. This is not the time to be a braggart lifter. If you overestimate your maxes, you’ll be in for a rude awakening. If you don’t know your maxes for any of the lifts, you can take a few days and see where you’re at, or you can take a rep max. This is a good way to get an idea of your strength without loading the bar for a maximal attempt. Here’s how to do it:

• Estimate your 1RM for the lift. If you can’t even do this, you probably shouldn’t be doing this program.

• Take 80% or 85% of your supposed max and perform as many reps as possible.

• Plug the reps and the weight into this formula to get your estimated 1RM:

Weight x Reps x .0333 + Weight = Estimated 1RM Once you have your maxes for each lift (bench, squat, deadlift and standing military press), I want you to take 90% of this number and use this as your “max” for the first 4 weeks of the training cycle. The easiest way to do this is to take your max and multiply it by .9 (that’s “point” 9). For example, let’s say you have a 400 deadlift, 385 squat, 190 military press, and a 295 bench press. Your numbers would look like this:

Deadlift: 400 x .9 = 360

Squat: 385 x .9 = 345

Military: 190 x .9 = 170

Bench Press: 295 x .9 = 265

You would then begin the 5/3/1 program using the above numbers (360, 345, 170, 265) as your starting “maxes.” This will allow you to use sub-maximal weights to get stronger, and since you won’t be handling heavy weights all the time, it’ll keep your body fresh and you won’t plateau or regress. If you decide you don’t want to do this, don’t do this program. I’ve gotten a lot of questions about why this must be done, and the answer is simple: by starting out at 10% less than your max, you won’t burn out, and you won’t plateau. So, leave your ego at the door and do it correctly. You don’t need to operate at your real max to make gains with this program. Here are some examples:

• Monte Sparkman – benched 440 at a meet using a 405 training max.

• Jim Wendler – deadlifted 710 using nothing higher than a 650 training max.

• Leigh An Jaskiewicz – benched 135×10 and 175×1 using nothing higher than a 140 training max.

• Phil Wylie – deadlifted 677 at a meet with a highest training pull of 550×9.

These are extreme examples, but the point is this: you don’t have to train maximally to get strong. You just have to train optimally. This is the greatest lesson I learned from Louie Simmons. So, the first part of this program entails finding your maxes for the squat, bench, deadlift and standing military press. Once you have these maxes, make the commitment to starting your training program at 90% of your max. 

The sets and reps are the same. Only the percentages differ.

Week 1 Week 2 Week 3 Week 4
65% x 5 reps 70% x 3 reps 75% x 5 reps 40% x 5 reps
75% x 5 reps 80% x 3 reps 85% x 3 reps 50% x 5 reps
85% x 5 or more reps 90% x 3 or more reps 95% x 1 or more reps 60% x 5 reps
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