3470 Fostoria Way Suite B
Danville CA 94526
phone: (925) 380-6335
email: info@CFDanville.com


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5/3/1

January 05, 2016

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Back squat
5@65 5@75 5+@85%
*We are going to start the Wendler 5/3/1 program for our squatting the next couple months. If you give it your all it should be very hard on that last set. Here’s how it works, there are 4 week blocks adding weight each week and a lighter week at the end of the block

You Wendler 1RM is 90% of your actual 1RM. So that means if your back squat PR is 300#, you will be basing your numbers off 90% of that which is 270#. So for todays work you will do a set of 5 at 175 5@205 and a max set @230. That is the real tough part, how many reps can you squeak out??? At the end of the first 4 weeks we will start the block over again and add 10# to your Wendler 1RM, which will now be 280. Ill explain more tomorrow.
+
AMRAP 12 min:
120 Double unders
90 KB swings (53/35)
60 Wallballs (20/14)
30 Chest to bar pullups

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