WOD Monday 11 October 2010

5/3/1 Squat
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
Complete as many rounds in three minutes as possible, rest 2 minutes and repeat for a total of four three minute intervals 

Advanced: 5 Overhead squats, M135/F85
                  5 Chest to bar pull ups
Intermediate: 5 Overhead Squats, M105/F65
                      5 Chest to bar pull ups
Beginner: 5 Overhead Squats, M65/F35
                 5 Chest to bar jumping pull ups