5/3/1 Bench
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
Run 400m
Power clean, 9 reps at 80% one rep max
21 clapping push ups
You may have to go back into you log books a bit to get you power clean one rep max. Get'er done.
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