Welcome to day one of Wendler 5/3/1 + Eo3!!
Complete Eo3 Official Warm-up, upper body emphasis, found here.
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
- 65% x 5 reps
- 75% x 5 reps
- 85% x 5+ reps (as many reps as possible)
Bench Press 3 x 10 reps @ 50%
One-arm KB Row 3 x 10 reps
5 rounds of...
10 reps, Handstand Push-up
60 seconds sprint on Rower/Airdyne/Run (pick one)
90 seconds rest
- Rower Goal (competitor): >300m
- Airdyne Goal (competitor): >40 cal
- Run Goal (competitor): 400m
*Competitor: As prescribed
*Established: Get as close to competitor goals as possible.
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/HSPU progressions and only 3 rounds for conditioning. No goals for recruit, go max effort.