WENDLER 5/3/1 Note-
Take the 90% of your 1 rep max and add 10lbs to it for the Deadlift & Back Squat while adding only 5lbs to the Strict & Bench Press. This will be the new, slightly heavier number we will be basing our lifts off of!!!
(For Example: Bench Press 1 Rep Max - 225lbs.
90% is 202lbs.
This Month instead of going off 202, the athlete would add 5lbs and the percentages would be from 207. Obviously if you have ANY questions, just ask the Coach!)
Back Squat 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)
21 - 15 - 9
Handstand Push-Ups or Push Ups
Ring Dips or Box Dips
Push Ups or Banded Tricep Push Downs (these are spicy!)
50 Double Unders or Singles
25 Toes to Bar or V-Ups
5 Power Snatch @ 60% of 1 Rep Max or Moderate Weight
40 D.U. or Singles
20 TTB or V-Ups
4 Power Snatch
30 D.U. or Singles
15 TTB or V-Ups
3 Power Snatch
20 D.U. or Singles
10 TTB or V-Ups
2 Power Snatch
10 D.U. or Singles
5 TTB or V-Ups
1 Power Snatch
Bench Press 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)
Every Minute on the Minute for 12 min
3 TOUCH and GO Sq. Cleans
ADD WEIGHT EVERY 3 Minutes!!! Go by FEEL. Talk to your Coach about weight. OWN THE MOVEMENT!!!
ALL OUT 2 Rounds For Time:
10 x Burpees over the Rower
12 x Wall Ball Shots (20/14)
Deadlift 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)
Every 2 minutes For 20min Perform:
3 x Muscle Ups or STRICT Pull-up as high as possible or Ring Pull-Up (rings shoulder height)
5 x Squat Snatch (115/55)
OPEN GYM / RECOVERY DAY
Strict Press 65% x 5, 75% x 5, 85% x MAX REPS (minimum of 5 reps!)
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover
10 Rounds For Time
10 x Thrusters (95/65)
10 x Ring Push Ups (rings 6" from the floor)
"Wilson Garage WOD"
100 Deadlifts (225/135)
Every time you release the barbell OR stop Moving for more than 3 Seconds you will perform your remaining number of deadlifts in Push-Ups. Do this until you've attained 100 total deadlifts at your desired weight. FORM as ALWAYS is PARAMOUNT. Good Form is NOT the goal. GREAT FORM is the GOAL. Come in. Test your form. Test your Resilience. Get Fit.