140929 ~ Wendler 5/3/1

What at great weekend for Team Canuck!! Congratulations to our Canuck Platform Assassins who represented very well at the Bay of Quinte Weightlifting Championships on Saturday.  The team represented very well with Akari and Zach hitting PR's in the Clean and Jerk, and the entire team qualifying for the upcoming Fall Classic on Oct. 31 - Nov. 1st at Variety Village.  Congratulations to Akari, Coach D, Coach Z, Jeff, and Matt!! Keep up the great work!

Our Masters athletes were also very busy on Saturday, as they competed in the "Love the Snatch" Masters Competition at CrossFit Altitude.  We had a very strong showing by the Canucks with podiums being made at all levels.  Congratulations to Denise Daley (3rd Novice), Robin Mahoney (1st Intermediate), and Suzana Majcen (2nd Rx Division), Lu, Mike McCory, and Darryl Humphries! 

 The Canucks keep on getting stronger everyday!! A major component of this strength is our strong community.  A big shout out to all of the Canucks who travelled to both "B" Towns to show their support, these are accomplishments that can be shared by all!!

 Speaking of strong, it's time for our new Strength Cycle.  The Wedler 5/3/1 is a classic program that will focus on our Squat, Deadlift, Bench and Strict Press.  Wedler will run 3 days a week mainly on Monday, Wednesday, and Friday.  We will continue our Weightlifting development on Tuesday's and Thursday's.  Our skill whill shift focus to creating efficiency in the C2B Pullup, and Ring Dip.

Saturday will continue to be reserved as a make-up day for strength, so don't worry if you happen to miss a day!!

 This is our last major Cycle to develop Raw Strength before we begin our focused Open preparations!!  Let's spend the next 12 weeks focusing on getting STRONG!!!!

 Strength:

Wendler 5/3/1 - Week 1 Day 1

Every 2 min x 10 min

Backsquat

3 @ 70%

3 @ 80%

3+ @ 90%

then

3 x 5 Pause Squat @ 70%

then...

Bench

Every 90s x 6 min

5 x 5 @ 75%

Conditioning:

"Love The Snatch esque...

15 min Time Cap

10 Power Snatch (135/95#)

600m Med Ball Burden Run (20/14#)

10 Wall Ball

10 Pullups

 

10 Power Snatch

400m Med. Ball Burden Run

20 Wall Ball

20 Pullups

 

10 Power Snatch

200m Med. Ball Burden Run

20 Wall Ball

30 Pullups

Cash Out:

3 min ME Sled Push  - You pick the weight.  Heavy and Challenging, or lighter for conditioning!

 

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