We will start Wendler 5/3/1 strength programming again and are looking to complete a 12 week cycle at minimum consisting of back squat, strict press and deadlift. You will take 90% of your 1RM and use that as your max to calculate the percentages. On the last set you will see "or more reps." I urge everyone to strive to push more than the minimum number. Its where you will gain the most strength.
Week 1
Back Squat
65% x 5
75% x 5
85% x 5 or more reps
Metcon
3 Rounds for time
70 Double unders (scale 1: 140 singles, Scale 2: 100 singles)
7 muscle ups (Scale 1: 14 pull ups/14 box dips)
Week 1
Back Squat
65% x 5
75% x 5
85% x 5 or more reps
Metcon
3 Rounds for time
70 Double unders (scale 1: 140 singles, Scale 2: 100 singles)
7 muscle ups (Scale 1: 14 pull ups/14 box dips)
