5/3/1 Bench
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
WOD:
"Helen"
3x for time:
Run 400m
21 dumbell swigs
12 pull ups
Males:55lbs
Females: 35lbs
If you are a beginner Males can use 35lbs and Female can use 20lbs . THIS IS ONLY IF YOU ARE A ABSOLUTE BEGINNER, training for less then six months.
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