WOD STRENGTH-SPEED PHASE- The Summary

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)

WOD STRENGTH-SPEED: Wednesday September 14th 2011

We are in week three of four in the strength-speed phase. This week is the most important of all because we ramp the weight up to 95% of our 1 RM and get to see how much progress we have made.  

NOTE: if there is a + on the end ie- 1+ it means get at least 1 rep but this is your set to max out, so try to get as many as you can.

Don’t understand the percentages for the weights? Click HERE

 COMPLEX 1

(3 rounds) Deadlift @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
Explosive Landmine Twist x 6 reps/6 reps/ 6 reps

 * I used only a 25 Lb plate on the twist, focus on moving the bar as FAST as possible,  each rotation counts as 1 rep that is why you do 6

 COMPLEX 2

(3 rounds) Bench Press @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
Explosive Get Ups x 5 reps/5reps/5 reps

 MET-CON

Each round consists of:
(6 reps) 1-Arm Dumbbell Snatch 

(5 reps) Burpee Tuck Jump

——Every min on the min for 10 min

 NOTE: For the dumbbell snatch I used 40 LB as I am new at this exercise… switch arms every 3 reps… be careful on the way down I smashed the dumbbell into my head because I was tired and not paying attention, IT SUCKS

 

RESOURCES:

Click HERE to see what a Landmine Twist looks like

Click HERE to see what a Burpee Tuck Jump looks like

* In the video the guy does not touch the ground with his chest I recommend you do so it is much harder

Click HERE to see what a 1-Arm Dumbbell Snatch looks like

  Explosive Get Up: I could not find a video for this so I will describe it… basically you are on your knees and in one explosive motion you pop up on both feet. To make it grappling specific once you get to your feet shoot a double leg.

 

NOTE: soon I will be making videos of the workouts

 

WOD STRENGTH-SPEED: Monday September 12th 2011

We are going into week three of four in the strength-speed phase. This week is the most important of all because we ramp the weight up to 95% of our 1 RM and get to see how much progress we have made.  

NOTE: if there is a + on the end ie- 1+ it means get at least 1 rep but this is your set to max out, so try to get as many as you can.

 Don’t understand the percentages for the weights? Click HERE

 COMPLEX 1

(3 rounds) Back Squat @ 75%/85%/95% x 5 reps/3 reps/ 1+ reps
High Box Distance Jumps x 5 reps

NOTE: don’t have a box? just try to jump as far as you can 

COMPLEX 2

(3 rounds) Push Press @ 75%/85%/95% x 5 reps/ 3reps/ 1+ reps
Lateral Hops x 30 reps

Whats a lateral hop? Click here 

MET-CON

Each round consists of:
(5 reps) Power Clean + (10 reps) Plyo Pushups

 ——Every min on the min for 10 min

How to do a Power Clean? Click here 

How to do a Plyo Pushup ? Click here (you don’t need the boxes) 

 

WOD SPEED-STRENGTH: Tuesday September 6, 2011

This workout is going into week 2 of the strength-speed phase. Last week for this workout I utilized 65%/75% and 85% of my 1 RM for 5 reps, this week I am using 70%/80% and 90% for 3 reps. The secondary moves remain the same as last week and for the Met-Con I decided to up the weight and hit 3 reps instead of 5.

Click HERE to see this workout from week 1

NOTE: if there is a + on the end ie- 3+ it means get at least 3 reps but this is your set to max out so try to get as many as you can.

 COMPLEX 1

(3 rounds) Back Squat @ 70%/80%/90% x 3 reps/3 reps/ 3+ reps
High Box Distance Jumps x 5 reps

COMPLEX 2

(3 rounds) Push Press @ 70%/80%/90% x 3 reps/ 3reps/ 3+ reps
Lateral Hops x 30 reps

MET-CON

Each round consists of:
(3 reps) Power Clean + (10 reps) Plyo Pushups

——Every min on the min for 10 min

NOTE: last workout I used 95 lb for the power clean, this time I used 115 and lowered the reps to 3

WOD STRENGTH-SPEED: Sunday September 4th 2011

This workout follows the protocol for the first week of my strength-speed phase, last workout I did Squat and Push Press as the barbell work, this workout I am using the Deadlift and the Bench Press. For the speed/explosive work I choose to take one rotational move (twist) and one move generating power from on the knees (get up). I will explain the exercises more at the bottom of the page.

COMPLEX 1

(3 rounds) Deadlift @ 65%/75%/85% x 5 reps/5 reps/ 5+ reps
Explosive Landmine Twist x 6 reps/6 reps/ 6 reps

* I used only a 25 Lb plate on the twist, focus on moving the bar as FAST as possible, each rotation counts as 1 rep that is why you do 6

COMPLEX 2

(3 rounds) Bench Press @ 65%/75%/85% x 5 reps/5reps/ 5+ reps
Explosive Get Ups x 5 reps/5reps/5 reps

MET-CON

Each round consists of:

(6 reps) 1-Arm Dumbbell Snatch 

(5 reps) Burpee Tuck Jump

——Every min on the min for 10 min

NOTE: For the dumbbell snatch I used 35 LB as I am new at this excercise… switch arms every 3 reps… be careful on the way down I smashed the dumbbell into my head today because I was tired and not paying attention, IT SUCKS

Click HERE to see what a Landmine Twist looks like

Click HERE to see what a Burpee Tuck Jump looks like

* In the video the guy does not touch the ground with his chest I recommend you do so it is much harder

Click HERE to see what a 1-Arm Dumbbell Snatch looks like

 Explosive Get Up: I could not find a video for this so I will describe it… basically you are on your knees and in one explosive motion you pop up on both feet. To make it grappling specific once you get to your feet shoot a double leg.

 NOTE: soon I will be making videos of the workouts I need to invest in a camera and find someone who is good with audio/visual 

QUESTIONS OR COMMENTS: EMAIL ME alexcohn000@gmail.com