To the untrained eye, our whiteboard may look like a undecipherable mixture of numbers and exercises. Especially when it comes to our strength lifts.
5X3s, 3-3-3-3-3s, and 3RMs might seem like hieroglyphics to some of you.
Today we’ll try to clear things up a bit with some simple definitions. We’ll use the previously mentioned rep schemes as examples:
5X3 – This refers to 5 sets of 3 reps across at the same weight. After 2-3 warmup sets where you work up to a fairly challenging set of 3 reps, you will stay at that weight and perform 4 more sets for a total of 5 sets of 3 reps across. This means that you’re actually performing 7 to 8 total sets including your warmup sets.
3-3-3-3-3 - This refers to 5 ascending sets of 3 reps where you will gradually increase the load of your lifts. Your goal is to perform 3 reps in your 5th and final set where you use the heaviest load possible while still safely maintaining acceptable mechanics and range of motion.
3RM – This refers to a workout where your goal is to achieve the heaviest 1 set of 3 reps in the assigned lift. Warm up and then go for your personal best.
Does this all make a little more sense? Let us know in the comments if you need anything else cleared up.
WOD – 11.9.2011
Hang Power Snatch
AMRAP 3 mins:
3 Strict Pullups
6 Toes To Bar
9 Box Jumps
Rest 1 minute. Repeat for a total of 4 cycles.