Just some reminders about Wendler 5/3/1 if you didn’t see them last week:
I promise the coaches will love to nerd out with you about this, if you have questions! Here are some key concepts. These are from Jim Wendler’s book, “5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength” (2009).
- “Emphasize big, multi-joint movements.” Boom, done, nailed it. You’re doing that by following the programming and doing Back Squat, Bench Press and Deadlift.
- “Start too light.” When you choose your max, choose the number that applies to you here and now. Not what you wish it was or what it was the time before last when you tested it but you didn’t do that well this time because [fill in the blank]. If you’re unsure or between two numbers, pick the lighter one.
- “Progress slowly.” We’re in the long game, now. If you could add five pounds to every one of your lifts every month, you’d be the strongest person in the world. That’s 180 lbs in 3 years. Don’t lose sight of that for the sake of a 20 lb personal record (PR) this week, then 6 months of regression, frustration, or injury.
- “Break personal records (PRs).” This isn’t just about setting new 1 Rep Maxes. You get to see tangible progress even when you don’t test your 1RM. This approach to lifting also lets you compare other things like:
- the same weight for more reps. Example: Benching 135 x 5 in the first month then benching 135 x 10 in the sixth month.
- increasing your rep maxes. Example: your Deadlift 5RM goes from 275 in the first month to 315 in the eighth month.
MONDAY – Happy 250th Birthday, Teufel Hunden!
WEIGHTLIFTING
BKSQ 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (competition/test)
A+B Partner Workout, 2 RFT:
A) 2x [10 HGPCN (135/95 lbs) + 11 Lateral OTB Burpees]
B) 1775m Row
*goal: locate, close with, and destroy
SUPPLEMENTAL TRAINING
3 sets:
12 Good Mornings
15 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY – Remember: starting last week there is NO 5:45 CLASS on Tuesdays and Thursdays.
Happy Veterans Day!
WEIGHTLIFTING
SN 5 sets of 2-3 reps, light weight and adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (practice) – EMOM 15:
min 1) 12 Alt DBSN
min 2) 15 DU
min 3) 20 Air Squats
*goal: practice hand transition before adding weight; can go up in weight but not back
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 3@60, 3@70, AMrAP@80% on a 3:00 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (training)
5 Rounds, 1 every 4:00
200m Run
10 Pull Up
15 Push Up
200m Run
*goal: at least 1:00 rest between rounds; consistent or negative splits
SUPPLEMENTAL TRAINING
3 sets:
20 Cable Bicep Curl
15 Wide or Grippy Lat Pulldown
12 SA Cable Row e/s
THURSDAY – Remember: starting last week there is NO 5:45 CLASS on Tuesdays and Thursdays.
WEIGHTLIFTING
CNJK 5 sets of 2 reps, light weight and adding some weight from last week, on a 2:30 INT
*most important thing is being able to get into the positions safely; focus on full, pain-free ROM before anything else
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 10:
6 Thrusters (95/65 lbs)
7 TTB
*goal: choose weights/movements that allow you to do rounds unbroken, even if you don’t start that way
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL 5×2-3, light weight
FRIDAY
WEIGHTLIFTING
DL @60, 3@70, AMrAP@80% on a 3:30 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (practice) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 8-12 Alt Pistols / pistol squat and single leg skillwork
*goal: range of motion over more reps; compare pistols to 09/22/25
SUPPLEMENTAL
3 sets:
20 Seated Leg Curl
15 Reverse Hyperextensions
12 Pendlay Row
SATURDAY
Remember, starting last week there are NO CLASSES on Saturdays.
