Thursday
WOD 

PART 1: Wendler 5-3-1

Wendler Shoulder Press
If you are on week #1: Set #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

THEN…

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” onerepmax.Set#2is5reps@75%. Set#3is5reps(ormore) @ 85%. If you are on week #2: Set #1 is 3 reps @ 70% of your “working” onerepmax. Set#2is3reps@80%.Set#3is3reps(ormore) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” onerepmax. Set#2is3repsat85%. Set#3is1rep(ormore)@ 95%. If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

Part 2: WOD

Complete Every Minute On the Minute for 10 minutes:
Increase by 1 rep of each exercise on each round.

Pull-ups
Kettlebell swings (M: 32 kgs, W: 24 kgs)

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Double Under Clinic!
November 3, 2012 at 10:00 am

Sign up today for the RX Double Under Clinic.  Its not often that you don’t have to travel to participate in a worth while clinic like this one.  They are coming to us so show your support by signing up for the clinic, buying a custom sized rope or other RX Gear.  Have you tried the new ankle guard by  RX Smart Gear that is at the gym?  They will have them for sale at the clinic!

There are 2 price options for the Double Under Clinic:

– $65 for the clinic only
– $95 for the clinic  and a custom fitted jump rope

Register ASAP at the following link for the clinic.

https://rxdoubleunderclinics.webconnex.com/imperialvalley

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