WOD STRENGTH-SPEED PHASE- The Summary

17 Sep

This 4-week phase followed Jim Wednlers 5/3/1 protocol for all the Primary Exercises. I performed the Secondary Exercises in between each primary set.  At the end of the four weeks I can confidently say that it has improved my strength on all the lifts in both low and high rep rages and increased my lower body explosiveness in all directions. The Met-Cons were very tough, having to continually output power for 10 minutes straight is grueling.

Click HERE to see the notes from each workout

 Primary Exercises:

  • Back Squat
  • Deadlift
  • Push-Press
  • Bench Press

Secondary Exercises:

  • 3 x Plyometric Get Up + Box Distance Jumps
  • 5 x High Box Jumps
  • 30-x Lateral Hops/Bounds
  • 6 x Explosive Landmine Twists

Conditioning Tools:

  • 5 x Power Clean + 10 x Plyometric Push Up (Every min on the min for 10 min)
  • 6 x 1 Arm-DB Snatch + 10 x Burpee Tuck Jumps (Every min on the min for 10 min)
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