WOD Tuesday 09 November 2010

5/3/1 Bench

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

15-12 -9 reps for time

Advanced: Sumo deadlift high pull, M135/F85

                   Weighted ring dip, M40/F20

Intermediate: SHDP, M95/F65

                       Ring dip

Beginner: SDHP, M65/F45

                 Dip (or bench dip)