This week in the gym!

Continue Wendler week 2

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 Wendler Front Squat followed by Sledge Pull and Running

  • TUESDAY -   [SWEAT+GRIND] V-Ups, Burpees and Plank, all put together in a great workout

  • WEDNESDAY - BUILD+MOVE] Squat Snatches followed by a Dumbbell workout with snatches and Lunges

  • THURSDAY - [SWEAT+SPRINT] Endurance - Rowing and you get time to practise Gymnastics of choice

  • FRIDAY - [BUILD+MOVE] 5/3/1 Wendler Front Squats followed by a team workout of Wallballs, Bike and Snatches

  • SATURDAY - [SWEAT+GRIND] Back to Clean&Jerk Practise followed by an amrap of Squats, TTB and C&J’s

  • SUNDAY - [SWEAT+GRIND] Partner WOD 1 - Power Cleans, Box Jumps and V-Ups

OTHERS:

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

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

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