And now, for our next challenge

Download your own spreadsheet, insert your weights on the start page, print your sheets and bring to the gym, and let the work begin.

We are using the Wendler 5/3/1 program over the course of the next few months.  We will also incorporate some assistance exercises after the lift.  This program is set up to provide real results in improving your 5, 3, and one rep max on your press, bench, squat, and deadlift.

Saddle up, boys and girls, the fun and work is upon us.

WOD

Press: 5 at 65% of 1 rm

5 at 75% of 1 rm

5+ of 85% 1 rm

Then:

30-20-10

Ring dips

Push ups