WOD Friday 01 October 2010

5/3/1Shoulder Press
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
Advanced: 21,18,15,12,9,6,3 reps of
                   Handstand push up
                   L-Pull up
Intermediate: 3 rounds for time of
                      10 Handstand push ups, piked if needed
                      10 strict pull ups, jump if needed
                       60 second L-hang from overhead bar
Beginner: 3 rounds for time
                 10 piked handstand push ups
                 10 jumping pull ups

Tuck L for the work out you will do this hanging from an overhead bar

                 30 second L-hang or tuck L-Hang  

L hang

WOD Thursday 30 September 2010

5/3/1Deadlift
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 you working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
5 rounds for time of:
run 400m
5 snatch

Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F35

WOD Tuesday 28 september 2010

5/3/1Bench press
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


Conditioning
Max rounds in ten minutes of:
10 dumbbell swings, M35, 55 or 70lbs/F20, 30 or 40lbs
10 pull ups
10 burpees

Cool down with ten handstands

WOD Monday 27 September 2010

 
5/3/1squats
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

Conditioning:
3 rounds for time:
Advanced: 50 double unders
                  5 power cleans at 85% of your one rep max
                 10 muscle ups

Intermediate: 50 double unders
                      5 power cleans at 85% 1rm
                      5 muscle up rows
                      5 ring dips

Beginner: 25 double unders or 100 skips if  you can't do double unders yet
                 5 power cleans at 80% 1rm
                 5 horizontal rows
                 5 push ups

Saturday September 25, 2010

 

Have an AWESOME weekend!

Michael 
3 rounds for time:
Run 800m
50 back extensions
50 squats

 

Thursday September 24, 2010

5/3/1 week 1
PRESS
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least

Conditioning:
21/15/9 reps of
Advanced: Squat clean, M135/F85
                    Ring dip
Intermediate: Squat clean, M95/F65
                        dip
Beginner: Squat clean, M65/F35
                  push up

Finish with 10 handstands

Thursday September 23, 2010

5/3/1 week 1
Deadlift
set one 65% x 5
Set two 75% x 5
Set three 85% x 5 at least

Conditioning:
5 rounds for time of:
Run 400m
Hang power snatch, 15 reps

Advanced,  M95/F65
Intermediate,  M75/F45 
Beginner,  M55/F30

Finish with 10 bridges on wall