Wendler 5/3/1 + Eo3

Friday 20140307

Alright, let's officially end this Wendler 5/3/1 cycle...RESTEST TIME!!!

STRENGTH

Warm-up thoroughly then...

Work up to 1 RM Press

Rest a good amount of time, then..

Work up to 1 RM Deadlift 

That's all we are doing today, so make it count and take your time! 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Add loads to comments! Did you get stronger?? 

Tuesday 20140304

Alright, let's officially end this Wendler 5/3/1 cycle...RESTEST TIME!!!

STRENGTH

Warm-up thoroughly then...

Work up to 1 RM Squat 

Rest a good amount of time, then..

Work up to 1 RM Bench Press 

That's all we are doing today, so make it count and take your time! 

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed 

Add loads to comments! Did you get stronger?? 

Saturday 20140301

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here

Then: 

Deadlift 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Deadlift   

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps 

Then: 

Deadlift 2 x 10 reps @ 50% 
Toes to Bar (strict) 2 x 10 reps 

CONDITIONING

10 to 1  for QUALITY 

Pull-up 
Bent Barbell row at 135 lb 
Double-Unders   

Example: 10 pull-ups, 10 barbell row, 10 double-unders; 9 pull-ups, 9 barbell row, 9 double-unders 

*Competitor: As prescribed 
*Established: 95 lb on barbell row 
*Recruit: 45-65 lb on barbell row and 3x single unders 

Friday 20140228

WARM-UP 

Complete Eo3 Official Warm-up, upper body emphasis, found here

Then: 

Press 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Press  

  • 40% x 5 reps
  • 50% x 5 reps 
  • 60% x 5 reps

Then: 

Press 2 x 10 reps @ 50% 
Strict Chin-ups 2 x 10 reps 

CONDITIONING

Sprints...

5 x 60 seconds 
2 min rest b/w sets 

*Competitor: As prescribed 
*Established: As prescribed   
*Recruit: As prescribed 

Post loads and max reps to comments. For conditioning post thoughts.