WOD Friday 22 October 2010

 If you are working on your muscle ups, this video may be just what you need

5/3/1 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
3 rounds for time:
run 800m
21 knees to elbows
21 handstand push ups


If you can't yet do handstand push ups, do them piked. If you can't yet do knees to elbows, do hanging knee raises