Tuesday January 21 "Week 3 Bench Press"

This is the last lift for this phase of 5/3/1 Wendler.  On Thursday we will begin testing our 1 rep maxes.  Each lift will be seen 2 or 3 times, so it is very important to try and make it at least once to each lift.  We will test: Back Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Jerk, Power Snatch, Squat Snatch, Power Clean, Squat Clean, Clean & Jerk, Bench Press, and Deadlift.

Warm Up

Dynamic Warm-up

Skill

Bench Press (5@55,5@65,5@75,3@85, 1+@95)

Metcon

"German Screwdriver"

15-12-9

Thrusters (115/75)

Box Jumps

HR Burpees over Bar

Penalty - Every drop on Thrusters = 1 Bear Crawl length