Encinitas – Group Class
20 Arch Rock or 30 sec Superman Hold
20 Barbell Good Morning (leave out bar)
45 sec wide leg forward fold
20 banded hamstring curl each leg into banded hamstring stretch using racks
3 min mobility additional mobility of your choice.
Wendler 5-3-1 Protocol
MONTH 3 (Final Month)
Use 90% of your 1 RM PLUS 20-30# to calculate the percentages for your lifts.
Max Reps needs to be an all out 100% effort push. Leave nothing in the tank
75% x 5 Reps
80% x 5 Reps
85% x 5 or more Reps
Warm up with some push ups and a pec smash/pec stretch before the wod.
50′ out and back OH Walking Lunge 45/25#
30 Push Up with feet on plate
Rx Plus=45/25# plate on back for weighted push up.