WOD Thursday 21 October 2010

Take some time to  celebrate the strong women in your life

5/3/1 Deadlift
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
Advanced: 50 box jumps, M24"/F20"
                   21 deadlifts at 60% working 1rm
                  30 pull ups
Intermediate: 30 box jumps, M25"/F20"
                      21 deadlifts @ 60% working 1rm
                      21 pull ups
Beginner: 20 box jumps, M20"/F12"
                 15 deadlifts @ 60% working 1rm
                 15 jumping pull ups