Strength

We are starting a Wendler 5/3/1 lifting program this winter. We want to destrominate some of these plateaus! This program starts off with lighter loads than we are used but just stick with the program and don’t deviate much.  It’s gonna be super important to keep track f your lifting during this. Please record in a written journal, i would love everyone to use beyondthewhiteboard.com.

All lifts percents as based off 90% of your 1RM,

Back Squat 5 5 5+  ( use 65% 75% 85% use 90%1RM)

I’ll use my numbers as a example.
My true 1RM = 355,  My 90%1RM = 320 lbs. So all my percents will be based ofF of 320 lbs NOT 355lbs. Got it?

So here would be my working weights. 65% of 320lbs = 208lbs ** 75% of 320lbs = 240lbs ** 85% of 320lbs = 272lbs

Conditioning

“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

Other News

The party was super fun, thanks to all that helped and came!

Beyondthewhiteboard is free to use(the gym pays all the fees), we can sign you up at the gym or you can go to the website and signup yourself then request to join the gym under your profile.