Workouts For Jan 22-28

Douglas Esposito Coach's Corner, WOD

5X5’s are magical!

The 5 W’s and H of 5X5’s

What are 5X5’s?

5 sets of 5 reps.

Who should do 5X5’s?

Beginners, people coming off an injury or break from exercise, anybody not sure of their numbers or percentages.

When should we do 5X5’s?

On the basic compound movements such as the Squat (and SQ Variations), Deadlift, Bench, Press, RDL, Pendlay Row, Weighted Pull Ups and Dips.

Why should we do 5X5’s?

SAFETY, Build Good Technique, Solid Results across different muscular adaptations.

Where should we do 5X5’s?

At the gym, silly!!

How should we do 5X5’s?

Keep track of how much weight you use and next week add a few pounds to each lift. When you get to the point you can only do 4 reps, you know you have just reached your 5RM the set before. Talk to the coaches about what to do next (coaches talk to me if you don’t know what to tell people at this point…).

SUNDAY JAN 22

Set Up two Bars: One set of each on the 4:00 – 24 min
HGSN 6X3 @ 60, 65, 70, 75, 80, 85%
PR 6X3 @ 60, 65, 70, 75, 80, 80%

21-15-9 for time
Ring Dips
TTB

DB Row 3X10

3X12
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

MONDAY JAN 23

BKSQ 6X3 @ 60, 65, 70, 75, 80, 80% on the 3:00 INT
12 Ring Pull Ups w/feet on the floor in between each set of BKSQ

Alternate between sets of BN and Ab Mat Extensions on the 2:00 INT
BN 3X10 @ 60, 65, 70%
Ab Mat Extensions 3×30

3X12
OH Band Pull Aparts
Front Cable Raises

TUESDAY JAN 24

W Dips 6X3

HGCN 6X3 @ 60, 65, 70, 75, 80, 86% on the 3:00 INT

7 RFT:
10 HSPU
36 DU

3X12
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

WEDNESDAY JAN 25

BN 6X3 @60, 65, 70, 75, 80, 80% on the 3:00 INT

RDL 3×10 0n the 3:00 INT

3 RFT:
10 CTB Pull Ups
25 WB

3X12
Front Cable Pull Downs
Rev DB Flyes

THURSDAY JAN 26

JK 6X3 @60, 65, 70, 75, 80, 85 on the 3:00 INT

EMOTM for 20 min:
5 Burpees and
1 Ring MU
(scale with 5 Ring Rows)

3X12
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

FRIDAY JAN 27

15 min for both A and B:
A) 12 Rope Climbs or Seated Lever Climbs

B) Warm Up to
3 Box Jumps at 90% of 1Rep Max Height from last week
If you don’t know your 1RM then establish it.

C) EOMOTM for 20 min:
Odd minutes) :30 AirDyne
Even minutes) 6 OHSQ @50% 1RM

SATURDAY JAN 28

DL 6X3 @60, 65, 70, 75, 80, 80 on the 3:00 INT
Do 8 Pistols or Lunges for each leg in-between each set of DL.

A+B Partner Workout, 10 RFT:
A) 12 Push Ups
B) Row 250m

3X12
Cable Flyes
Side DB Raises