WOD Friday 01 October 2010

5/3/1Shoulder Press
If week one: Set one, 65% x 5
                     Set two, 75% x 5
                     Set three, 85% x 5+

If week two: Set one, 70% x 3
                     Set two, 80% x 3
                     Set three, 90% x 3+

If week three: Set one, 75% x 5
                       Set two, 85% x 3
                       Set three, 95% x 1+

If week four, deload: Set one, 45% x 5
                                  Set two, 55% x 5
                                  Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
Advanced: 21,18,15,12,9,6,3 reps of
                   Handstand push up
                   L-Pull up
Intermediate: 3 rounds for time of
                      10 Handstand push ups, piked if needed
                      10 strict pull ups, jump if needed
                       60 second L-hang from overhead bar
Beginner: 3 rounds for time
                 10 piked handstand push ups
                 10 jumping pull ups

Tuck L for the work out you will do this hanging from an overhead bar

                 30 second L-hang or tuck L-Hang  

L hang