Day 1 week 1 of Jim Wendlers 5,3,1 programme. With boring but big assistance template.

Warm up 300m row, stretching and smr. Then various warm up sets of ohp.

Work sets OHP:

5 @ 25kg
5 @ 30kg
5+ @ 35kg - 10 reps

Assistance:

5x10 ohp @ 25kg
5x10 chins

HIIT

20 minutes on treadmill maximum incline. Starting at 9kmh 15 seconds on 45 off, increasing .5kmh every interval.


Jim Wendler