We are back to Wendler 5/3/1 for our strength progression! For some of you this may be brand new, and for some of you this is old hat. For the people who have done this before, the percentages may look different (lighter). I’m following some suggestions about how to make this less math for you all.
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@55, 5@65, AMrAP@75% on a 3:00 INT
*off of most recent 1RM or heavy for the day (within the last month)
CONDITIONING (practice) – EMOM 15:
min 1) 2-3 sets of kipping Pull Ups / kip skill work
min 2) 10 (5/5) Seated SA DB PR
min 3) 6-10 Alternating Pistols / pistol skill work
*goal: high quality reps, even if you do fewer; for presses: controlled negative
SUPPLEMENTAL TRAINING
3 sets:
10 Good Mornings
12 Standing Leg Abduction e/s
20 Standing Calf Raise
TUESDAY – Remember: starting this 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)
Run 2-3x800m; Rest 2:00
*goal: negative splits; compare times to 08/06/25
SUPPLEMENTAL TRAINING
JK 5 sets of 2-3 reps, light weight and adding some weight from last week
WEDNESDAY
WEIGHTLIFTING
BN – 5@55, 5@65, AMrAP@75% on a 3:00 INT
*off of most recent 1RM or heavy for the day (within the last month)
CONDITIONING (training)
5 RFT:
20 RKBS (70/55 lbs)
15 TTB
10 BBJO (24/20″)
*goal: break up movements less as workout goes on; grip fatigue management
SUPPLEMENTAL TRAINING
3 sets:
15 Cable Bicep Curl
12 Wide or Grippy Lat Pulldown
10 SA Cable Row e/s
THURSDAY – Remember: starting this 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) – Every 1:30 x 10 (5 Rounds)
“odds”) 1:00 athlete’s choice skillwork
“evens”) 2-5 Strict Pull Ups (can be weighted)
*goal: compare pull ups to 10/20/25; ROM is more important than weight
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@55, 5@65, AMrAP@75% on a 3:30 INT
*off of most recent 1RM or heavy for the day (within the last month)
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 20:
40 DU
20 WB (20/14 lbs)
20 Alt Russian Twists (35/25 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL
3 sets:
15 Seated Leg Curl
12 Reverse Hyperextensions
10 Pendlay Row
SATURDAY
Remember, starting this week there are NO CLASSES on Saturdays.
