WOD Mon Oct 22, 2018

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

First, calculate your training max by reducing your number from last week by 10%. If you squatted 300, your new training max is 270.

Second, calculate the percentages above based on the new training max. Using the example above, if your tested max was 300, and your training max is 270, your first set would be 175 (65% of 270) for 5 reps, your second set would be 200 (75% of 270) for 5 reps, and your third set would be 230 (85% of 270) for as many reps as possible. (The + after the number denotes max reps.)

All reps on your 5+ set should be done with good form, stopping 1-2 reps short of failure.

Do a couple of lighter warmup sets before your first work set of 5.

Click here for a good summary of how Wendler 5/3/1 works.

Part 2: practice the kb movements in the workout

Then…

20 squats
30 kb shoulder to overhead (15r/15l)
20 squats
30 kb hang to overhead (15r/15l)
20 squats
30 kb ground to overhead (15r/15l)
20 squats
30 kb lunges (alternating r/l)
20 squats

Option 1: 55/35
Option 2: 35/25

The kb should be light to moderate weight. Unless Rich Froning drops in, we probably don’t need a 1+ option for this one. But if you want to, and can do it safely, go for it.

For the first three kb exercises, the 30 reps can be apportioned to each arm however you desire, as long as you finish with 15 reps per arm.

Then (optional)…

In 3 minutes, perform

20 burpees
AMRAP cal row or bike