Week 2 – 5/3/1 Front Squats
70%1RM for 3 Reps
80%1RM for 3 Reps
90%1RM for 3+ Reps (As many as possible)
In 20 minutes, as many reps as possible of:
5 x Pull-Ups
5 x Pistols Left Leg
5 x Ring Push-Ups
5 x Pistols Right Leg
Strength: Week 1 – 5/3/1 Strict Shoulder Press
65%1rm/5, 75%1rm/5, 85%1rm/5+
Skill: Jerk From Boxes 10 sets of single reps, work up to a 1 rep max (no time limit)
Conditioning: 20 sets of 3 muscle-ups, EMOM (every minute on the minute)
Happy Week 1 Folks! Enjoy a rest day on Sunday, and see you again on Monday for week 2 of 5/3/1 Front Squats.
Week 1 of 5/3/1 Back Squat
5/5/5+ reps at 65, 75, 85%
4×10 Box Squat. Adjust weight accordingly
4×10 Weighted Back Extension
10 minute AMRAP of:
5 x Squat Snatch at 85% 1 RM
30 x Double Unders
Holly Park Playground in San Francisco 9am!
If you are in the bay area and want to get a workout in, meet me at 9am at the playground Friday (tomorrow) in San Francisco. It will be free first time, then $15 drop-in rate after that. Expect TRX, Jump Ropes, Kettlebells, Bodyweight Movements, and a good time. See you soon!
Today is a rest day. Let’s get ready for Week 1 of Back Squats on the 5/3/1 Cycle tomorrow. I thought I’d share my breakfast this morning as well. With PlantFit, it is about eating plants and getting fit. I do acknowledge that most of my posts are simply about working out, and not what food I eat and recommend to others, so here is my breakfast that like always, is made with Plants! I had a Tofu Omelette over spinach with avocado, and some ginger peach green tea that I got from my wonderful partner Holly. I made the omelette gluten free, by using corn starch instead of wheat gluten.
No, this is not egg, people. Recipe from http://engine2diet.com/
E2 Vegan Omelette:
8 ounces mushrooms, sliced
½ onion, diced
1 red bell pepper, sliced into strips
1 cup baby spinach leaves
12 ounces Silken Lite Firm tofu
2 tablespoons soy milk
2 tablespoons nutritional yeast
2 tablespoons Ener-G egg replacer
2 teaspoons Bragg Liquid Aminos
1 tablespoon vital wheat gluten
¼ teaspoon onion powder
¼ teaspoon turmeric
Salsa to taste (see page 240)
For Omelet Filling:
Sauté the mushrooms and onion in a large, sprayed skillet over high heat for 5–7 minutes or until
the mushroom liquid is mostly gone. Remove to a bowl and return the skillet to the heat. Toss the
bell pepper strips in the skillet for 3 minutes until they begin to brown slightly. Remove from heat
and set aside.
Blend together all ingredients until smooth. Spray a large nonstick skillet and pour half of the batter into the center, using a spoon to spread it out thinly over the bottom of the skillet. Turn the heat to medium. Cover and cook for 8 minutes, then place half of the cooked mushrooms, onions, bell pepper strips, and spinach in a line down the center of the omelet. Use a spatula to flip both sides over the veggies, cover and cook an additional 2 minutes. Remove from heat and gently shake the skillet from side to side a couple of times to loosen the omelet. Carefully slide the omelet onto a plate. Repeat with the second half of the batter. Serve immediately with salsa and a side of fresh fruit.
Add sliced avocados, diced tomatoes, pineapple chunks, or sliced olives.
For mine, I added diced onion and “Phoney Baloney’s” brand Coconut Bacon shreds into the tofu batter. I then added Daiya Cheddar Cheese into the center. I kept the cheese light and only in there for flavor, since I wanted most of the fat coming from the avocado and coconut bacon. Happy rest day guys! Eat well. Be compassionate.
Hey guys, quick update. The 5/3/1 Strength Program has changed order slightly. We are currently in week 1 of a new cycle. The new schedule is:
Monday – Front Squat
Tuesday – Bench Press
Wednesday – Dead Lift
Friday – Back Squat (High Bar, Full Depth)
Saturday – Strict Shoulder Press
Thursday and Sunday are rest days. I will still program heavy pull ups and weighted dip work, but with the CrossFit Open 5 weeks away, heavy front squats had to be added to the mix. Ok today’s WOD:
Week 1 – 5/3/1 Dead Lift
CrossFit Open Workout 11.5
Complete as many rounds as possible in 20 mins of:
5 x Power Cleans, 145/100 lbs
10 x Toes To Bars
15 x Wall Balls, 20/14 lbs, 10 ft target
I completed the CrossFit Total on Saturday.
930 Total Pounds lifted.
335lbs on Back Squat
160lbs on Strict Overhead Press
435lbs on Dead Lift (15lb Personal Record)
A win for Plant Eaters!
The last post had a broken link to Mark Rippetoe’s article. Here is a second try: