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5-3-1 Program and Conditioning

By 06/02/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Workout (SWOD)

Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
Conditioning Workout (CWOD)
3 Rounds for time of:
100 Meter Sprint
5 Burpees
25 Kettlebell Swings 53M/35W

:endwod:

Steven