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Old 08-12-2011, 01:13 PM   #1
Mike Chasco
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Newbie Question

When you see WODs that say something like 3-3-3-3-3 overhead squats, how do you decide the break between reps? Thanks for the help.
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Old 08-12-2011, 03:37 PM   #2
Eric Montgomery
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Re: Newbie Question

Between reps, or between sets?

In a heavy set of 3 you'll probably take a second or two between each rep to breathe and get tight again. You'll want to rest 3-5 minutes between sets depending on how much the set taxed you.
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Old 08-12-2011, 04:56 PM   #3
Jesse Newman-Barnhart
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Re: Newbie Question

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Originally Posted by Eric Montgomery View Post
Between reps, or between sets?

In a heavy set of 3 you'll probably take a second or two between each rep to breathe and get tight again. You'll want to rest 3-5 minutes between sets depending on how much the set taxed you.

Like pretty much everything else in the world it'll differ person to person BUT as a general rule of thumb if you find yourself needing more than 5 minutes of rest between sets, you're using too much weight.
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Old 08-13-2011, 04:52 PM   #4
Dustin Standel
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Re: Newbie Question

Its really individual. Rippetoe said in Starting Strength some athletes will need to take up to 10 minutes between sets. On pure strength day in CF the idea is for you to fully recover - i.e. your breathing and HR to return to normal before starting your next set!
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Old 08-14-2011, 08:41 AM   #5
Brendan McNamar
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Re: Newbie Question

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Originally Posted by Mike Chasco View Post
how do you decide the break between reps?
Quick lesson in terminology

3-3-3-3-3 is

5 set, 3 reps per set

This is a heavy weight lifting day. There is no time element to the workout. You will come into the gym, do a general warm up, then an over head squat warm up building up to 5 heavy sets of 3 rep.

The reps should be done in a row without dropping the bar from over head.

The rest between sets should be enough to allow you to recover and go again. For a lift like over head squats 3 or 4 minutes should do it for a new person. For the big lifts like deadlifts or back squats you may need a little more time.

As you become better trained you will actually need more rest time. I'm up to 6 or 7 minutes on my heavy back squats these days.

Hope this helps clear things up. Keep a written log so you know what you did for both warm up and the work sets.
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Old 10-04-2011, 08:39 PM   #6
Matt Davies
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Re: Newbie Question

OK, I'll get my flame suit on before I ask this noob question.

WOD
Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

does that mean do all 5 singles of the muscle snatch before starting the 5 sets of 3 power snatches then the 5 sets of 5 snatches?

or is it 5 sets of 1 muscle snatch, 3 power snatches, 5 snatches?

I'm pretty sure the intent is the former not the latter interpretation but just looking for confirmation.
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Old 10-06-2011, 09:56 AM   #7
Brendan McNamar
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Re: Newbie Question

Complete in order written.

Muscle snatches first
Power snatches second
Snatches third (these are full squat snatches)

It is an interesting workout because you should be lifting more each lift but the rep count is going up as well. I would approach it with small increase each lift. Even 5 lbs might be too much if you start high enough depending on how much you can snatch.
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