Feb 1

1 Feb

Starting up cycle 2 of the 5/3/1 program

We add 5# on both upper body movements (bench and shoulder press) and 10# on both leg movements (dead and back squat) to your 90% 1RM number.

Week 1: 5 reps for 3 sets (5x3)

Deads: 315/335/365

2 hrs moderate MCMAP

20-25 minutes of

55# KB swings/Double unders (21/50)
Run (aprox 150m)
Choose 2- bw squats/pushups/situps
Run (aprox 150m)

About 6 full rounds. Did my max DU's in a single effort-89

My warmup went straight into my workout too. Pushed it pretty hard. KB swings were done standing in the snow and I would leave the kb laying in the snow to melt it onto the kb. This mimicked sweaty hands since I didn't sweat much due to the cold. I did this workout behind my apt on the path in the dark. Nearly ran around a dog and his owner in the process. The path has a slight upward slop at the end which is taxing enough to make you push it hard to get to the top.