This week in the gym!

Continue Wendler week 1

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 Psh 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.

WORKOUT OF THE DAY:

  • MONDAY - [BUILD+MOVE] 5/3/1 Wendler Front Squat followed by chopper and Box Jumps.

  • TUESDAY -   [SWEAT+GRIND] Row, Wallballss and Deadlifts

  • WEDNESDAY - [SWEAT+SPRINT] Bike and OH Squat Practise

  • THURSDAY - [SWEAT+GRING] Rope Climb Practise followed by Base Line WOD

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler Front Squats followed by gymnastic practise of choice

  • SATURDAY - [SWEAT+SPRINT] Burpees, sit Ups, Slam Balls, KB Swings

  • SUNDAY - [SWEAT+GRIND] Big Sexy 8

OTHERS:

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

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

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