LoneRider
Level 6 Valued Member
My 5/3/1 work looks like this:
Monday: Squat (or Deadlift) - I switch it every other week per the 5/3/1 for MMA article (on Jim's minimalist Krypteia format)
Tuesday: Run or Ruck
Wednesday: KB Swings with easy 25m jogs between sets, per the Program Minimum from ETK
Thursday: Ruck or Run
Friday: Bench (or Press)
Saturday: Getups in singles
Bear in mind most of my days are two a days when factoring in Muay Thai and Jiu Jitsu multiple times a week in the evenings. And Saturdays tend to be long jiujitsu days.
Monday: Squat (or Deadlift) - I switch it every other week per the 5/3/1 for MMA article (on Jim's minimalist Krypteia format)
Tuesday: Run or Ruck
Wednesday: KB Swings with easy 25m jogs between sets, per the Program Minimum from ETK
Thursday: Ruck or Run
Friday: Bench (or Press)
Saturday: Getups in singles
Bear in mind most of my days are two a days when factoring in Muay Thai and Jiu Jitsu multiple times a week in the evenings. And Saturdays tend to be long jiujitsu days.