TUESDAY
WOD

5-3-1 Wendler Shoulder Press

If you are on week#1: Set #1 is 5 reps@ 65% of your “working” one rep max. Set #2 is 5 reps@75%. Set #3 is 5 reps (or more) @ 85%.

If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.

If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps @ 85%. Set #3 is 1 rep (or more) @ 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 @ 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” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.

If you are on week #2: Set #1 is 3 reps@ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.

If you are on week#3: Set #1 is 5 reps @ 75% of your “working” one rep max. Set #2 is 3 reps @ 85%. Set #3 is 1 rep (or more) @ 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 @ 50%. Set #3 is 5 reps @ 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.

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REMINDER

Today is the first Swim WOD at 6:30 AM at Imperial High School Pool
–If you DO NOT attend today or Thursday without notice, your spot will be given away to someone on the waiting list–
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