We’re back to a new cycle for 5/3/1. Still sticking with front squats on Mondays and strict presses on Friday it’s time to apply your new estimated 1RM to your percentages. Remember that you should apply your training max (90% of actual 1RM) to the daily percentages to stay successful, and without overthinking.

For this holiday week we’re going to start the workout with an echo of last Friday’s “ANNIE” movement-wise, but rather than descending volume sets we’re going to give you bulk numbers of 300/200/100 and your goal is to chip away until it’s time to move onto the next skill. Remember: it’s probably a good idea to have your own jump rope. Don’t start with one of the expensive ones (the RPM community ropes at the gym are about $80/each)- you don’t need the tech which drives up that price.

On Wednesday, our Olympic weightlifting day, we’re working cleans and figuring out how to use our hips to get under and use our legs to drive the bar up. The conditioning piece introduces a new movement- don’t fret though, it’s easy to figure out. The challenge lies in your ability to adapt! Pair that with your pullups. Grips help for all hanging exercises. Bookmark that and add it to your wish list if you don’t have them.

We will be open this weekend as well! On Thanksgiving you’ll have a grand ol’ time with some brutal piece to keep your metabolism in check. On Native American Heritage Day we’ll race a 5k followed by some more Olympic weightlifting skill work. Saturday will be a barbell chipper in contrast to last Saturday’s body weight chipper.

We have one more month in the books for the remainder of this programming block, but also for 2022!

(See last week’s programming post here)

I asked in classes and you gave feedback! I’ll be posting every Sunday to explain what you’re getting into with our regular “Strength & Conditioning” classes to shed some light on the intended goals and stimuli.

MONDAY we’ll begin the week with our 5/3/1 Program and we’re doing the 3s! Then a fun 3-round metcon involving double unders, air squats, and pogo burpees! 20-minute time domain.

READ: 5/3/1: How to Build Pure Strength – T-Nation

WEDNESDAY is olympic weightlifting day and we’ll be working on cleans before doing a rowing/burpee/wall walk triplet. More burpees, but not the same type as Monday. Let’s test how your shoulder stamina holds up.

FRIDAY we have a decreasing ladder of toes-to-bar (or hanging leg raises) where you’ll do some walking overhead lunges between sets. You’ll use a single dumbbell overhead to challenge stability and midline control- your choice on how to break up loading per side. This is all after your 2nd week of strict pressing as our strength/skill component.

SATURDAY sees the return of THE BOAT workout where your team’s communication is paramount to being successful. The weird one/two/all working per element makes for a fun time if the work is divided up properly.