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WEEK ONE

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This week starts a new training block for the approach to the Highland Games, and with it comes a new training modality. Cube has been highly efficient in my needs and wants, but in an attempt to beat the inevitable “wall”, I have decided to shift training to the new 531 layout that Jim Wendler just unveiled. The beauty of his train of thought tends to focus around being strong, all the while being healthy. Having used 531 in the past I know it works for me, but now I will see if it’s just as efficient when applying it to a more dynamic competition. Here goes nothing!

WEEK 3

Day 1

-Squat (the rep scheme)

then

-Bench (the rep scheme)

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5(+) @ 85%

-2 x AMRAP

Pull-ups/Dips

*Set is complete once the grip gives for pull-ups and cannot complete a concentric dip

-3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs

Neck

Day 2

Power Clean (the rep scheme)

then

Deadlift (the rep scheme)

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5(+) @ 85%

-3 sets of 10-20 reps

DB uni-lateral incline press

Barbell FAT BAR curls

Reverse Hypers

-3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs

Day 3

Front squat (the rep scheme)

then

Press (the rep scheme)

5 @ 40%

5 @ 50%

3 @ 60%

5 @ 65%

5 @ 75%

5(+) @ 85%

-3 sets of 10-20 reps

Landmine rows

DB Arnold press

Neck (your choice of exercise)

Shoulder series

 

-2 x 10 of:

*Utilizing an empty can

DB incline cuban press

Lateral raise

Front raise

-3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs

day 4

 

Highland Games practice

-Recovery swim

*Not for speed

*Focus on breathing

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