Wod

Btaylor

Senior Member
Joined
Jun 3, 2017
Messages
1,234
Location
Arkansas
5 rounds 10 reps

wide grip pullups - slow singles
Straight leg deadlift with 2 65# DBs
Knees to elbows
20" box step ups with 50# KB held both hands chin high(prolly has a name but I dont know it lol)

Finished with 5 minutes on eliptical at 50% resistance - 65 cals I think.
 

TripleJ

Senior Member
Joined
Apr 12, 2016
Messages
604
Location
OR
4:00 on/2:00 off

-12 D-Ball over the shoulder (100 lbs) + AMRAP shuttle sprints, 30'

-24 Dumbbell Goblet Lunges (50 lbs) + AMRAP calories Ass Bike

-36 Russian KB swings (70 lbs) + AMRAP calories Ski Erg

-48 Air Squats + AMRAP calories row
 

mtwarden

Senior Member
Joined
Oct 18, 2016
Messages
2,634
Location
Montana
it's from Wendler (definitely worth looking up :)) first set (after a warmup) is a set of 5 @ 75% of your 1 rep max, set of 3 @ 85% of your 1 rep max and a set of 1+ (meaning as many as you can manage) at 95% of your 1 rep max- as your very close to your 1 rep max- it generally isn't a lot :), the last set is 10 reps @ 70% of your 1 rep max

Wendler is often called 5/3/1, but that's deceiving as that is only week of a 4 week program, the first week is 5/5/5+ (@65/75/85% of 1RM), the second week is 3/3/3+/10 @70/80/90/70% of 1RM (again the + means as many reps as possible for that set), the 3rd week is in the above paragraph, week four is a light week (5/5/5)

after completing the four weeks (squats, bench, deadlifts, overhead press) you add 10 lbs to your squats and deadlift and 5 lbs to your bench and overhead press and repeat the four week program and keep repeating as long you as complete the required reps

his strict program calls for lifting each of those lifts on separate days, I do too much running/hiking to make that happen so combine squats/bench on one day and deadlifts/overhead press on the other- thus far it's worked pretty darn well :)
 
Top