Saturday 20140308

The Wendler 5/3/1 cycle is over! Great work to all those who stuck with the entire cycle. We will be going back to our regular strength and conditioning until the next challenge! 

STRENGTH TECHNIQUE

Every 30 seconds for 6 minutes...

Snatch (full squat), 2 reps @ 50%  

Every 30 seconds for 6 minutes...

Clean (full squat), 2 reps @ 50%  

Really work on your speed, technique and perfect reps. 

CONDITIONING 

4 rounds of... 

500m row or 400m run
Rest 2 minutes 

*Competitor: As prescribed 
*Established: As prescribed
*Recruit: As prescribed

Friday 20140307

Alright, let's officially end this Wendler 5/3/1 cycle...RESTEST TIME!!!

STRENGTH

Warm-up thoroughly then...

Work up to 1 RM Press

Rest a good amount of time, then..

Work up to 1 RM Deadlift 

That's all we are doing today, so make it count and take your time! 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Add loads to comments! Did you get stronger?? 

Tuesday 20140304

Alright, let's officially end this Wendler 5/3/1 cycle...RESTEST TIME!!!

STRENGTH

Warm-up thoroughly then...

Work up to 1 RM Squat 

Rest a good amount of time, then..

Work up to 1 RM Bench Press 

That's all we are doing today, so make it count and take your time! 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Add loads to comments! Did you get stronger?? 

Monday 20140303

Strength 

In as few sets as possible complete 100 pull-ups (strict) 

Rest 3 minutes 

Work up to heavy overhead squat in 12 minutes (try to hit a rep every 90 seconds) 

Rest 3 minutes

In as few sets as possible  100 push-ups (hand-release) 

Conditioning 

3 rounds for time of... 

20 jumping lunges 
15 push press at 65 lb. 
10 squats 
5 handstand pushups 

*Competitor, established, recruit: As prescribed. Progressions of your choice if needed for pull-ups