Monday 10-6-2014


Today we are starting a new strength cycle. We are going to follow Wendlar 5-3-1. This is a pretty easy program to follow and there is even an app to help you track your numbers! The app is “Big Lifts” If you download it, I can help you get it set up. We are going to need your 3 rep maxes from the past two weeks for your Shoulder Press, Back Squat and Deadlift.

SKILL: Shoulder Press using your 3 rep max #:

5@ 40%

5@ 505

3@ 605

5@ 65%


5+ @ 85% this means you will attempt to get as many reps at this weight as you can.



Every 3:00 for 12:00

5 Manmakers
20 Stick Jumps