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:
Get the barbell from shoulder to overhead, 15 reps
15 burpees
Advanced, M135lbs/F85lbs
Intermediate, 95lbs/F65lbs
Beginner, M65lbs/F45lbs
Use any method to get the barbell from the rack position to full extension, elbows locked out with ears visible in front of your arms
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| Rack Position |
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| Lockout Position |
Missed this one last week and did it today since we can't do wall balls...it was WAY harder than I thought it would be!!! Ouch! Did push jerks @ 45lbs and burpees. Time was 17:03. Even with all my burpee practice (on day 36 now) it was killer!
ReplyDeleteGood job on the 45lbs. I'd like to see you stick with slightly heavier weight and take a little longer as opposed to scale it to 30lbs. You'll get more benefit in the long run
ReplyDelete