Powerlifting-ish program

5-3-1-wendler-bbb.jpg

I always end up programming through holidays. I write our programs up months in advance, then spend some time testing and tweaking them and by the time they get posted, I’ve forgotten to leave room for missing days on the holiday.

Technically our fall powerlifing / TSC-prep program started yesterday. But the gym was closed and you missed out on day 1. That’s okay. you can make it up anytime if you want. 

The pattern will be 3 days of a Wendler 5/3/1 style powerlifting progression with a 4th day of AGT work. I chose the front squat this time instead of a regular squat because I think it will translate better to the TSC. Don’t worry, you’ll get your fill of squatting in November’s program.

In September, on the lifting days, we’ll end with the “Moving Target Complex” This is a great full-body kettlebell complex. Do the full complex with the same bell, and rest enough that you’re fresh for each round. Make sure you choose a bell size that gets you done in 15 minutes (for me that’s the 24 - probably lighter than you think). If you have a workout buddy, doing this one as you-go-I-go is really fun, and a great pace.

Just so we don’t have fights over my notation, here’s what the complex looks like in long-hand.

left hand: 1 clean, 2 presses, 1 front squat, rest
right hand: 1 clean, 2 presses, 1 front squat, rest
left hand: 1 clean, 3 presses, 1 front squat, rest
right hand: 1 clean, 3 presses, 1 front squat, rest
left hand: 1 clean, 5 presses, 1 front squat, rest
right hand: 1 clean, 5 presses, 1 front squat, rest
left hand: 1 clean, 1 press, 2 front squats, rest
right hand: 1 clean, 1 press, 2 front squats, rest
left hand: 1 clean, 1 press, 3 front squats, rest
right hand: 1 clean, 1 press, 3 front squats, rest
left hand: 1 clean, 1 press, 5 front squats, rest
right hand: 1 clean, 1 press, 5 front squats, rest
left hand: 2 cleans, 1 press, 1 front squat, rest
right hand: 2 cleans, 1 press, 1 front squat, rest
left hand: 3 cleans, 1 press, 1 front squat, rest
right hand: 3 cleans, 1 press, 1 front squat, rest
left hand: 5 cleans, 1 press, 1 front squat, rest
right hand: 5 cleans, 1 press, 1 front squat

Count the reps, it’s around 100! That’s why it’s a light-ish bell.
 

Michael Deskevich