WOD Friday 05 November 2010

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

 5 rounds for time

Advanced: 7 thrusters, M135/F85

                  15 L-pull ups

                  25 back extensions

Intermediate: 7 thrusters, M95/F65

                      10 L-pull ups

                      25 back extensions

Beginner:7 Thrusters, M65/F45

                7 horizontal rows

                20 back extensions

                10 second L-hang/Tuck L