Saturday 20140301

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here. 

Then: 

Deadlift 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Deadlift   

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps 

Then: 

Deadlift 2 x 10 reps @ 50% 
Toes to Bar (strict) 2 x 10 reps 

CONDITIONING

10 to 1  for QUALITY 

Pull-up 
Bent Barbell row at 135 lb 
Double-Unders   

Example: 10 pull-ups, 10 barbell row, 10 double-unders; 9 pull-ups, 9 barbell row, 9 double-unders 

*Competitor: As prescribed 
*Established: 95 lb on barbell row 
*Recruit: 45-65 lb on barbell row and 3x single unders 

Friday 20140228

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here. 

Then: 

Press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Press  

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps

Then: 

Press 2 x 10 reps @ 50% 
Strict Chin-ups 2 x 10 reps 

CONDITIONING

Sprints...

5 x 60 seconds 
2 min rest b/w sets 

*Competitor: As prescribed 
*Established: As prescribed   
*Recruit: As prescribed 

Post loads and max reps to comments. For conditioning post thoughts.  

Wednesday 20140226

WARM-UP 

Complete the entire Eo3 Official Warm-up, found here. 

CONDITIONING

EO3 5K 

800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats
800m Run
3 Rounds: 5 Push-ups, 10 Sit-ups & 15 Squats

~Rest 3 minutes~

100m sprint

~Rest 60 seconds~

100m sprint

*Competitor: time cap 40 minutes 
*Established: time cap 50 minutes 
*Recruit: time cap 60 minutes 

Post time to comments. 

Tuesday 20140225

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here. 

Then: 

Squat  

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Squat

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps

Then: 

Squat 2 x 10 reps @ 50% 
Romanian Deadlift 2 x 10 reps 

CONDITIONING

5 rounds for time of... 

Run 200m 
20 thrusters

*Competitor: 95 lb. 
*Established: 65 lb. 
*Recruit: 45 lb. 

Post workout time to comments. 

Monday 20140224

Aright, listen up. 

This is the deload week. I repeat, this is the deload week. That means less volume and your lifting sessions will feel like warm-ups. THAT IS OK! 

This is where everyone screws up Wendler 5/3/1, well, where everyone screws up most strength programs. DO THE DELOAD WEEK. 

This kind of heavy lifting trains not only your muscles, but also your CNS and your mental stamina. Skipping deload weeks and jumping right back into more heavy lifting will work...for awhile. Then you will start to overtrain, if not physically, then mentally...but it WILL happen. You will then see negative returns and wonder why....

Welcome to real strength training. Do it right! 

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here. 

Then: 

Bench press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Bench Press 

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps

Then: 

Bench Press 2 x 10 reps @ 50% 
One-arm KB Row 2 x 10 reps 

CONDITIONING

For 30 minutes...

  • Row or Run. 

*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed