Strong Year
Monday, January 4, 2015
Back Squat:
- 5-5-5+ (65,75,85% of working weight)
Then,
For Reps:
- Min 1: 1 Thruster(95,65)(75,55)(55,35)(35,15)
- Min 2: 2 Pullups(banded)(ring row)
- Min 3: 3 Thrusters
- Min 4: 4 Pullups
- Min 5: 5 Thrusters
- continue up the ladder until the required reps can’t be completed.
Welcome to our first week of the New Year! Today we will start the Wendler 5-3-1 strength program. We have had great success with this program in the past. It is simple and doesn’t take a lot of time to complete. All of your numbers will be based off of 90% of your 1 rep max. This will be your “working weight” that you will use for the percentages each day. The last set will always be a “plus” set. This means that you will go for as many reps as you can on the last set. Be patient with this. If you follow this correctly and show up consistently you will get stronger.