WOD Friday 01 October 2010

5/3/1Shoulder Press
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
Advanced: 21,18,15,12,9,6,3 reps of
                   Handstand push up
                   L-Pull up
Intermediate: 3 rounds for time of
                      10 Handstand push ups, piked if needed
                      10 strict pull ups, jump if needed
                       60 second L-hang from overhead bar
Beginner: 3 rounds for time
                 10 piked handstand push ups
                 10 jumping pull ups

Tuck L for the work out you will do this hanging from an overhead bar

                 30 second L-hang or tuck L-Hang  

L hang

WOD Thursday 30 September 2010

5/3/1Deadlift
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to you working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
5 rounds for time of:
run 400m
5 snatch

Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F35

WOD Tuesday 28 september 2010

5/3/1Bench press
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here


Conditioning
Max rounds in ten minutes of:
10 dumbbell swings, M35, 55 or 70lbs/F20, 30 or 40lbs
10 pull ups
10 burpees

Cool down with ten handstands

WOD Monday 27 September 2010

 
5/3/1squats
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into wendler's 5/3/1 can be found here

Conditioning:
3 rounds for time:
Advanced: 50 double unders
                  5 power cleans at 85% of your one rep max
                 10 muscle ups

Intermediate: 50 double unders
                      5 power cleans at 85% 1rm
                      5 muscle up rows
                      5 ring dips

Beginner: 25 double unders or 100 skips if  you can't do double unders yet
                 5 power cleans at 80% 1rm
                 5 horizontal rows
                 5 push ups

Saturday September 25, 2010

 

Have an AWESOME weekend!

Michael 
3 rounds for time:
Run 800m
50 back extensions
50 squats

 

Thursday September 24, 2010

5/3/1 week 1
PRESS
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least

Conditioning:
21/15/9 reps of
Advanced: Squat clean, M135/F85
                    Ring dip
Intermediate: Squat clean, M95/F65
                        dip
Beginner: Squat clean, M65/F35
                  push up

Finish with 10 handstands

Thursday September 23, 2010

5/3/1 week 1
Deadlift
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least

Conditioning:
5 rounds for time of:
Run 400m
Hang power snatch, 15 reps

Advanced,  M95/F65
Intermediate,  M75/F45 
Beginner,  M55/F30

Finish with 10 bridges on wall

Wednesday September 22, 2010

REST DAY!

Tuesday September, 20/10

... Joey is on his feild training so it's up to me to enter the WODs on his blog.  Sorry about that quick cut and paste, I was in a rush so had to do it quickly at school. It will look some what normal this time.....


5/3/1 week 1
BENCH
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least

WOD:
4 rounds for max reps
Bodyweight bench press
Pull ups


Intermediate use 65%
beginner use 35% of bodyweight on push ups and scale pull ups as necessary

Finish with L-sit one minute work

5/3/1 week 1
set one 65% x 5
Set two 75% x 5 
Set three 85% x 5 at least
 
Monday: Squat
Wod:
3 rounds for time:
Advanced: 20 squats, M135/F85
                     Hand walk 20 yards
Intermediate: 20 squats, M 115/F65
                         15 handstand push ups, piked if necessary
Beginner:20 squats, M95/F45
                   handstand hold as long as possible
 
Finish with front lever, 1 minute work

WOD Saturday18 September 2010

Complete for time
Row 1000m
100 double unders
row 750m
75 double unders
row 500m
50 double unders
roe 250m
25 double unders

I go into the field on Monday. I am going to program the work outs for next week and send them to my wife meghan. She'll be putting the workouts up for me while I'm in the field.
When I come back I'll be a fully qualified medic and I'm actually going back home after nearly two full years of training. Then things should get back to normal for us for a while.

WOD Friday 17 Sept 2010

Wow I actually have access to the internet for a few minutes so I guess I'll post the WOD

5/3/1 Week 4 Deload
Press Set one 40% x 5
             Set two 50% x 5
            Set three 60% x 5

Remember that on deload week you stop at 5 on all your sets



Conditioning
3 rounds for time

Advanced: 25 box jumps, M24"/F20"
                  15 Db split clean, M35/F20
                  10 Db Push press. M35/F20

Intermediate: 25 box jumps, M24"/F18"
                      15 Db Split Clean, M25/F15
                      10 Db push Press, M25/F15

Beginner: 20 Box Jumps, M18"/F12"
                 15 Db split Clean, M15/F10
                 15 Db Push Press, M15/F10


Finish with one minute aggregate front lever work

Thursday September 16 2010

DELOAD WEEK CONT'

5/3/1 week 4
Deadlift
40% x5
50%x5
60%x5 ( no more than)

CONDITIONING:
max rounds in seven minutes of:
Advanced: Thrusters 7 reps males135lbs,  females 85lbs
                  10 L pull ups


Intermediate: Thrusters 7 reps males 95lbs, female 65lbs
                      L pull up or tuck L pull up

Beginner:      Thrusters 7 reps males 65lbs, female 35lbs
                      5 pull ups
                      5 hanging leg raises

Finish with a good stretch.

Meg here.. I'm writing in for Joey.  Sorry for the blunt post, I started school and am extremely tired.. Joey is also tired going through his training....  and he has to prepare for his inspections tomorrow.... eeeeep.

Tuesday September 14, 2010

Deload week cont':
5/3/1 week four

Bench Press 
40% x 5
50% x 5
60% x 5 (no more then 5)

Conditioning

10 rounds for time of:
advanced       : 10 pull ups
                      : 10 ring dips

intermediate : 10 pull ups
                     : 10 ring push ups

beginner       : 10 jumping pull ups
                     : 10 push ups

then do 10 handstands.

Monday Septmeber 13, 2010

 (I picked a chick pic to rock it!!)

(It's Meg writing in for Joe)

5/3/1 week 4
**Deload week**

Squat
set 1 40% x 5
set 2 50% x 5
set 3 60% x 5 and only 5, no more then that, it's a DELOAD week!

Conditioning
complete for time of:
Row 500m
100 squats
Row 500m
Yes guys, just the one round.

Finish with 10 wall bridges.

 

WOD saturday 11 September 2010

Ten rounds for time
3 weighted pull ups
5 strict pull ups
7 kipping pull ups

Advanced, M40/F20
Intermediate, M20/F10

Beginner: Ten rounds of
               5 Horizontal rows
               10 Jumping pull ups

Friday September 10th,2010

Meg here, writing in for Joey.  
Happy Work Out!!! 

5/3/1 week 3

Press: set 1, 75% x5
          set 2, 85% x 3
          set 3, 95% x 1 at least

Conditioning:

9 power Clean and Jerk
21 Burpees
6 Clean and Jerk
15 Burpees
3 Clean and Jerk
9 Burpees

Loading is 85% of your one rep max!

10 kick-ups into a handstand.

WOD Thursday 08 September 2010

As you must have gathered from my wife's posts, I am finishing up my medic training over the next two and a half weeks. Please bear with me as I complete my training. My posts may seem a little bit rushed and Meghan will stand in from time to time. As of sept 25 I will be home and able to put more time into my posts. I appreciate your understanding while I am going through this last haul.

5/3/1 week 3
Deadlift Set one, 75% x 5
                      Set two, 85% x 3
                      Set three, 95% x 1 at least



Conditioning
3 rounds for time
Run 400m
21 dumbbell snatch right arm
21 Dumbbell snatch left arm

Males use 35, 25, or 15 pound dumbbells
Females use 25, 15 or 8 pound dumbbells

Tuesday September 7, 2010

It's his wife again, so it won't look as cool!! Caveman2.0 doesn't have  easy internet access, so I might be writing them here and there... 

Kill it.....

5/3/1 week 3
Bench Press set 1, 75% x 5
                    set 2,  85% x 3
                    set 3, 95% x 1+ at least





Conditioning:
15,12,9 reps for time:
Advanced : Thruster  M135lbs, F85lbs
                    Pull-up  M40lbs, 20lbs

Intermediate: Thruster M105lbs, F65lbs
                       Pull-ups M20lbs, F10lbs

Beginner: Thruster M75lbs, F45lbs
                 Pull-up, no added weight!


1 minute L sit.   

WOD Monday 06 September 2010

5/3/1 week 3
Squat Set one, 5 x 75%
              Set two, 3 x 85%
              Set three, 1 (at least) x 95%

This is it. Go big or go home!

Conditioning 
10 rounds for time of
5 handstand push ups
10 One legged squats, alternating legs
15 pull ups
                          OR
5 pull ups
10 push ups
15 squats

Post the version you choose and how long it takes, along with your loads from 5/3/1

Saturday September 5, 2010

Hello, the CaveMans Wife here. . .
CaveMan2.0 is in midst of travel and does not have access of the internet.  So,  I will be the one posting the WOD.
The catch, I posted it on my blog  so click here and you will see what's in store for you today.

Have a  good work out!

WOD Friday 03 September 2010

Oh how much do we love Coach Rip

5/3/1 week 2
Press Set one, 3x 70%
              Set two, 3 x 80%
              Set three, 3 at least x 90%


Conditioning
Run 400m
21 Press
Run 400m
21 push press
Run 400m
21 Push jerk

Loading is 70% of your working one rep max. Just in case you forgot, working one rep max is 90% of your true one rep max

WOD Thursday 02 September 2010

Let's talk a little bit about the deadlift shall we? 


The Deadlift is one of the only movements that has been ingrained into our DNA. Nothing would have ever gotten done if we had never learned how to pick up heavy stuff. Few exercises provide us with such physiological benefits. Unfortunately, no exercise packs such a wallop and for that reason many people find it to be rather intimidating and choose to avoid it.

In truth, the Deadlift has such a profound effect that on our bodies that you should only do one working set if you are going all out. This falls right in line with Wendler's 5/3/1 as we only do one true working set on all our exercises and the response to this program has still been overwhelming. 


Don't fear the deadlift, commit yourself to every pull. Set your shoulders, arch your back, dig your in your heels and pull until the weight either moves, or you pass out in the process. In the mean time, here are a few tips from Jim Wendler himself on how to do a deadlift properly and safely.

"•    To figure out the best stance for your deadlift, pretend you’re about to perform a vertical jump. Get your feet and body into position. Now, look down and move your feet in slightly. This is your starting position. This varies from lifter to lifter, but I’ve found this to be an optimal starting point.
•    Your toes should be pointed slightly outward.
•    Don’t deadlift with your weight on the balls of your feet. This is an injury waiting to
happen. Your weight should be on the middle of your foot or toward the rear.
•    Start with the bar just in front of your shins, but not touching them. Once you reach down and grab the bar, your shins will meet it.
•    Your upper back should be pulled together with your shoulders over the bar.
•    Your lower back should be arched or held static in whatever position you’re in. I don’t deadlift with a perfectly arched back, but it’s not rounded either, and it won’t round during the lift.
•    Your hands should be placed just outside your feet – wide enough to allow you to get your hips through at the top of the lift. You’ll have to experiment with this.
•    Most people deadlift with a mixed grip. One hand is supinated (like you’re doing curls), and the other is pronated (palm facing toward you). Using a double overhand grip (both hands pronated) is fine, but using straps is not. Choosing which hand to supinate is a matter of personal preference.
•    Before lifting the bar, fill your diaphragm (not your chest) with air.
•    Begin the ascent by easing pressure into the bar. Do not jerk the bar off the ground. This is how you tear a bicep or hurt your back. The best way to do this is to squeeze the bar hard with your hands and squeeze your butt.
•    I try to keep my eyes focused on a point on the ground about 15 feet in front of me.
•    Before the bar is lifted, I always think, “Butt down, chest up.”
•    The first movement of the deadlift should be initiated with the legs, not the back. This is why it’s imperative to have strong quads to deadlift.
•    Once the bar begins moving up your shins, start pulling back and onto your heels. Don’t let the bar come out in front of you. Keep it close to your body at all times. It should touch your thighs on the way up.
•    Once the bar passes your knees, push your hips through to complete the lift. At this point you should be standing erect (not back), and your knees should be locked.
•    You can either lower the bar slowly to the starting position or drop it. This depends on how quickly you want to get yourself kicked out of a public gym.
•    There are two options for doing multiple reps with the deadlift. You can either touch-and- go the reps (slight bounce off the floor), or you can do dead stop deadlifts. For these, you’ll reset for each rep. I’ve done both, and both work. The downside to touch-and-go is
that when you build up momentum, you can bounce too hard and lose your tightness. If you’re strong enough to hold your position and you have the control to do it, this option will work for you. The dead stop option is good for most people, but make sure you reset perfectly each time. The beginning portion of the lift is where most back injuries will occur. In this regard, the touch-and-go style is a little safer."

5/3/1 week 2
Deadlift Set one, 3 x 70%
                    Set two, 3 x 80%
                    Set three, 3 at least x 90%

Grit your teeth dig in your heels and pull your heart out, do as many reps as you can manage on that last set!

Conditioning I feel like going heavy today
Advanced/Intermediate: 5 Rounds for time
                                       3 power cleans @ 90% one rep max
                                       5 front squats
                                       7 L-pull ups/Tuck L-pull ups

Beginner: 3 rounds for time
                5 power cleans @ 85%
                5 front squats
                10 jumping pull ups
               10 hanging leg raises/hanging knee raises