141124 ~ Wendler Phase 3!

Congratulations to both Canuck teams for representing at the CompWod 2 Bars 1 Snatch competition. What an awesome day with crazy WODS! Canuck Bros and Hoes made the Rock Star Division podium bringing home the Silver medal!!  

Still hungry for more competition?  Don't forget WeLift will be running all weekend right at home!! If you are not competing, come on by and check it out!  This is an event you will not want to miss!

Wendler Phase 3!

Today marks the start of the 3rd Phase of the Wendler 5-3-1 strength program. that means Training Maxes are going up!!! IF your max out day's (3+ & 1+) were exactly the prescribed reps, then consider adding 5 pounds to your upper body lifts and 10 lbs to your lower body lifts.  If you destroyed the max outs, then you should add anywhere from 5-10 lbs to your upper body lifts, and 10-15 lbs to your lower body lifts. 

This is the last phase before we switch our gears toward Open preparation.....GET STRONG!!

Strength:

Wendler Phase 3 ~ Week 1 Day 1

Backsquat:

Every 90s x 3 min

3 @ 70%

3 @ 80%

3+ @ 90%

then...

Bench Press:

Every 90s x 6 min

5 @ 75%

Conditioning:

CompWOD Chipper

20 min Cap

5 Wall Walks (or 50ft Handstand Walk)

1 Rope Climb (Legless if Possible)

7 Muscle Ups (or Banded MU Progressions)

20 Pullups

20 HSPU

20 T2B

20 Pistols

20 Box Jump Overs

20 KB Snatch (50/35#)

20 Box Jump Overs

20 Pistols

20 T2B

20 HSPU

20 Pullups

7 MU's

1 Rope Climb (legless)

5 Wall Walks (or 50ft Handstand Walk)

Cash Out:

3 Rounds

10s Hollow Hold

10 Hollow Rock Rolls

10 Hollow Rocks

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