Great job on the WOD today!
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 do not have a 1RM established, use this class to find your 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 do not have a 1RM established, use this class to find your 1RM Squat.
Followed by
AMRAP in 8 min of:
10 Push presses (115# / 80#)
20 Squats
Don – completed this morning and I didn’t strain my neck! Feel like my + reps – 6 shoulder press, 7 squats was kinda low. What are we shooting for on + reps, I know 8-10 was on the 5 rep week. What about the 3 rep week?
Steph, those numbers are fine for your 3+ week – good job! Glad your neck survived it!