WOD Monday 15 November 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

3 rounds for time:

5 hang power snatch

7 Overhead Squats

10 strict pull ups

For overhead squats: Males use 135, 95 or 65

                                  Females use 85, 65 or 45

Strict pull ups: Males use 50, 20 or bodyweight

                         Females use 20, 10 or bodyweight

If you can not yet do strict pull ups with your bodyweight use resistance bands or the gravitron for assistance with your pull ups