WOD Tuesday 28 september 2010

5/3/1Bench 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


Conditioning
Max rounds in ten minutes of:
10 dumbbell swings, M35, 55 or 70lbs/F20, 30 or 40lbs
10 pull ups
10 burpees

Cool down with ten handstands