... Joey is on his feild training so it's up to me to enter the WODs on his blog. Sorry about that quick cut and paste, I was in a rush so had to do it quickly at school. It will look some what normal this time.....
5/3/1 week 1
BENCH
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least
WOD:
4 rounds for max reps
Bodyweight bench press
Pull ups
Intermediate use 65%
beginner use 35% of bodyweight on push ups and scale pull ups as necessary
Finish with L-sit one minute work
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