WOD Thursday 04 October 2010

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 of

Advanced: 50 double unders

                  15 dumbbell swings,  M70lbs/F40lbs

                  30 knees to elbows

Intermediate: 35 double unders

                      15 dumbbell swings, M55lbs/F30lbs

                      21 knees to elbows

Beginner: 25 double unders

                 15 Dumbbell swings, M35lbs/F20lbs

                 15 Hanging knee raises