HELL YEH IT'S MONDAY LETS START AN EPIC WEEK

J.Wendler

J.Wendler

This is Jim Wendler. When I say you are in your 3rd and final cycle of WENDLER, that refers to Jim Wendlers 5'3'1 method of strength programming. That means you've hit 8 weeks of a series and are heading into the final 4 weeks before we test max lifts. . .

Jim's method has been used widely amongst both the Powerlifting and NFL community the past decade, and slowly into some CrossFit methods in more recent times. Jim is not only a massive unit with RIDICULOUS numbers, he provides sound advice and knowledge for novice and professional lifter alike. The dude is an idol of mine and is worth having a look into.

Just wanted to share a little of where some of this stuff comes from that you have programmed for you over the past few years and heading into the future. Its never random and I can nearly undoubtedly promise you there wouldn't be a lot of people maintaining this level of science to their CrossFit. You want results in CrossFit or in Life, follow a programme, listen to someone who has 10 years experience and or has mastered their art, not just here, but anything your looking to achieve. Trust in history and science. . . Random training = Random Results. 

The final cycle of this means that each week for the next 3 weeks will be hard in the STRENGTH components. Your central nervous system will be under attack. To maintain good work out put through out this final month, I'll be tailoring the workouts around the strength as its the focus and Priority... So you can expect either simple and long or complex and short. However you prefer to workout this is how it will be programmed in the interest of results and safety. This is common practise in GOOD programming. 

I hope you enjoy this last cycle and have gained an insight into the complexities of a seemingly simply strength piece of the puzzle. 

 

*CrossFit Health

Monday

a) Back Squat

5x5

55% 65%

3x5

80/85/87.5%

EMOM x 3 for reps

KB Swing

Box Jump

Rest

Pullup

Wall Ball

Rest

*CrossFit Performance

Monday

Back Squat

3x 1/2+1 @65/75/80

finish with 1 x max at 80

FT:

Row 1.2km

then 5 rounds

5 C2bar

10 Push Up

15 Air Squat

50 Box Jumps

then 5 rounds

5 M/Ups

10 HSPU

15 Wall Balls