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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