Wendler 5/3/1

Monday 20140203

Welcome to day one of Wendler 5/3/1 + Eo3!! 

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here. 

Then: 

Bench press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Bench Press 

  • 65% x 5 reps
  • 75% x 5 reps 
  • 85% x 5+ reps (as many reps as possible) 

Then: 

Bench Press 3 x 10 reps @ 50% 
One-arm KB Row 3 x 10 reps 

CONDITIONING

5 rounds of... 

10 reps, Handstand Push-up 
60 seconds sprint on Rower/Airdyne/Run (pick one)
90 seconds rest  

  • Rower Goal (competitor): >300m
  • Airdyne Goal (competitor): >40 cal
  • Run Goal (competitor): 400m

*Competitor: As prescribed 
*Established: Get as close to competitor goals as possible. 
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/HSPU progressions and only 3 rounds for conditioning. No goals for recruit, go max effort.