This week in the gym! (Copy)

Continue Wendler week 4

The 5/3/1 method popularized by Jim Wendler is a tried and true strength program that focuses on the basics: squat, bench, deadlift, and overhead press. The program highlights those main lifts since they have such a large carryover to other lifts in the gym. Plain and simple, if you get better at those, you’ll get stronger overall.

We are starting off with the Front Squat on Friday and Push Press on Monday. This program is for everyone, it will start with light weights and build over the next couple of weeks. But the magic isn’t in lifting heavy weights, it’s in doing a decent volume of reps at a challenging weight with good form. We want you to push yourself.

Sundays we will have the coming weeks a new theme: Partner WOD’s.


WORKOUT OF THE DAY:

  • MONDAY - [BUILD+MOVE] 5/3/1 WendlerPush Press you will be maxing out this week followed by Kettlebell Swings and Push Ups

  • TUESDAY -   [SWEAT+CHALKHR] This is a CHALKHR style workout starting with a spicy interval metcon followed by some heavy lifting

  • WEDNESDAY - [SWEAT+GRIND] Endurance workout with running and Sit Ups.

  • THURSDAY - [SWEAT+BUILD] Pull-Up Practise followed by a Gymnastics WOD of Chest to bar, Ring Dips, and Bike

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler you will find your max in the Front Squats followed by Bicep Curls and Russian Twists

  • SATURDAY - [BENCHMARK] Lumberjack

  • SUNDAY - [SWEAT+GRIND] Partner WOD 3 - Skipping, Pull-Ups, Slam Balls and KBS


OTHERS:

  • MONDAY [CHALK HR]- Learn more about your heart rate with Alan.

  • WEDNESDAY & SUNDAY [Barbell Club] - As strong as Jay!