:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Dead Lift 5 – 5 – 5 +
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 Work
Max Rounds and Reps in 15 Mins
10 Sumo Dead Lift High Pulls 95M/65W
15 Box Jumps 32M/24W
:endwod:
Coaches Notes: This week is the beginning of the 5-3-1 Strength Program. Be sure all the athletes do at least 2 or 3 Warm Up Sets prior to doing the Work Sets. The Warm Up Sets should be at around 40 – 50% max weight and hitting 5 – 8 reps. It is important for the athletes to keep a log of the weights used for this program to work effectively.
The Warm Up should be competed within 15 minutes. The Strength WOD should take 15 – 20 minutes.
