WOD Monday 27 September 2010

 
5/3/1squats
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

Conditioning:
3 rounds for time:
Advanced: 50 double unders
                  5 power cleans at 85% of your one rep max
                 10 muscle ups

Intermediate: 50 double unders
                      5 power cleans at 85% 1rm
                      5 muscle up rows
                      5 ring dips

Beginner: 25 double unders or 100 skips if  you can't do double unders yet
                 5 power cleans at 80% 1rm
                 5 horizontal rows
                 5 push ups