Now that we've been following our strength programming for a couple of months we should be ready to step it up a notch. There are going to be a few terms you should learn so you don't get confused when you see the workout.
5/5/5, 3/3/3, and 1/1/1 means you do ascending sets, starting with a weight you know you can handle and adding weight each set until you set a new max.
3x5 means 3 sets of 5 repetitions all with the same weight straight across
5x3 means 5 sets of 3 repetitions with the same weight across.
5 rep max, 3 rep max and 1 rep max means find your max effort for the prescribed number or repetitions.
The intensity of your lifts is going up a little bit now, squats and deadlifts are coming every week and your lighter lifts will generally come two at a time so no messing around under the bar, rest times are between one and two minutes between sets. This is linear progression so give every set everything you have and watch the PR's come.
Strength
Squat 3x5 at 95% of your 5rep max
WOD
complete as many rounds as possible in three minutes, rest two minutes and repeat for four cycles
Clean and jerk, 3 reps at 65% of your one rep max,
4 standing broad jumps aim, for at least 6 feet
Do your C&J then immediately jump turn and jump back for a total of four jumps each round.
tip* the regulation barbell is 7' tip to tip so you could use that to help measure the distance of your jumps.
Finish with 3 sets of ten hanging leg raises attempt to keep your knees as straight as possible.
Things are getting intense now so you better be eating for recovery!
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