WOD Thursday 07 October 2010

5/3/1 Deadlift
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
21-15 and 9 rep rounds of:
Advanced: Left-arm Kettlebell snatch,
                  Right-arm Kettlebell snatch,
                  L Pull-ups
Advanced: M55lb/F35lb
Intermediate:M40lb/F25lb
Beginner:M25/15lb

If you can not yet do L-pull ups scale them by either
A)doing a strict pull up and holding an L/tuck L on the way down
B)jumping into a pull up and hold an L/Tuck L on the way down