Thursday Novemeber, 24 2010

Power Clean
5/5/5
Use this as an opportunity to drill good form. Don't raise the weight until all reps from the previous set are technically sound


5/3/1 Deadlift 

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
9 Power Cleans
21 Pull-ups
6 Power Cleans
15 Pull-ups
3 Power Cleans
9 Pull-ups


*Beginner may do jumping pull-ups.