5-3-1 Wendler Deadlift
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 at 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 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 Deadlift.
~ Then ~
5-3-1 Wendler Bench 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 at 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 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 Bench Press.
Followed by -
TM-u:
Ring Dips
L-Sits (these are reverse Tabatas – 10 seconds of work, followed by 20 seconds of rest)
SO, Fort Lewis has an awesome CrossFit area in one of their gyms! See the attached photos but fear not, I AM getting my WODs in!!
