This week in the gym!

Meet Wendler week 5

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 Back Squat on Friday and Deadlifts 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 Deadlifts followed by a short finisher. Not too high intensity due to the warm weather

  • TUESDAY -   [BUILD+GRIND] Bench & Gymnastics, nice in chilled perfect for the heat

  • WEDNESDAY - [SWEAT+GRIND] Weather cooler so time for a sweaty one

  • THURSDAY - [SWEAT+GRIND] Farmers Walk with some running

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler Squatsfollowed by accessory work

  • SATURDAY - [SWEAT+SPRINT] Tabata This

  • SUNDAY - [SWEAT+GRIND] Run & Cake

OTHERS:

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

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

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