Friday, April 8, 2010 WOD

Wendler 5-3-1

Week 1 Bench Press

Let's work on those 'CHESTICLES' (another Rippetoe gem)!

Warm up

40% working one rep max x 5

50% working one rep max x 5

60% working one rep max x 5

Working sets

65% working 1 rep max x 5

75% working 1 rep max x 5

85% working 1 rep max x 5 or more

Metabolic Conditioning

3 front squats 65% body weight

7 ring dips

9 knee to elbows

10 Rounds