Just some reminders about Wendler 5/3/1 if you didn’t see them the last two weeks:
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
WEIGHTLIFTING
BKSQ 5@65, 3@75, AMrAP@85% on a 3:00 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”) 3-6 Strict Pull Ups
*goal: compare reps/weight to 11/03/25
SUPPLEMENTAL TRAINING
3 sets:
15 Good Mornings
20 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY – Remember: starting last week there is NO 5:45 CLASS on Tuesdays and Thursdays.
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 (training)
A+B Partner Workout, 5 RFT:
A) 30/24 Cal Row
B) 6 OHSQ
*goal: can go up in weight but not back; consistent times on row; full ROM on OHSQ
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (training)
6 Rounds, each for time:
10 Alt Pistol Squats
15 RKBS (70/55 lbs)
40 DU
1:00 Rest
*goal: break up movements less as workout goes on; consistent or negative splits each round
SUPPLEMENTAL TRAINING
3 sets:
20 Cable Bicep Curl
20 Wide or Grippy Lat Pulldown
15 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 (practice) – EMOM 15:
min 1) 12 (6/6) SA DB HGPCNJK
min 2) 2 sets of TTB/ TTB skill work
min 3) Rest
*goal: can go up in weight but not back; consistent or more reps on TTB
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 5@65, 3@75, AMrAP@85% on a 3:00 INT
*off of most recent 1RM or heavy for the day (same as last week)
CONDITIONING (competition/test)
Run 4-6x400m, 2:00 Rest
*goal: consistent or negative splits, faster than 09/12/25
SUPPLEMENTAL
3 sets:
20 Seated Leg Curl
20 Reverse Hyperextensions
15 Pendlay Row
SATURDAY
Remember, starting last week there are NO CLASSES on Saturdays.
