Buy In: 50 Ring Rows

Bench Press

1x5@55% 1RM

1x5@65% 1RM

1x Max Reps@75% 1RM

then:

30 Ring Dips (sub "real" pushups)

30 Bar Dips (sub bench dips)

30 Barbell Curls (75/ 33)

30 Barbell Rows (115/ 53)

Broken Sets are expected.  Complete  one movement before moving on.  Order is unimportant.

Buy In:  Partner Neck Work- 5 reps each direction. 20 total reps using the bench.  Berube just wing it and throw something fun at them (not a joke- nothing to do with massage.  you will receive instruction on this once you're in the house.  Use Wabango to let us know you're coming).

Deadlift

1x5@ 55% 1RM

1x5@ 65% 1RM

1x Max Reps @ 75%1RM

then:

5 Rounds for time

10 KB Presses/ Jerks 5 Reps/side

15 Weighted Bridges (no pad, only got one, sorry guess its htfu time) [155/ 95]

20 Double Unders or 100 singles your choice.

Have I mentioned Wabango yet?

"Awesome"

buy in as a group

workout as a group

be late= out of the group

on time= efficient

efficiency= success

See you there.

Wabango benches.

Buy In: One Minute Wall Ball Max Reps.  (its one minute.  quit y'er groaning)

Shoulder Press

1x5@55%

1x5@65%

1xmax reps@75%

then:

"Griff"

for time run 800 meters forward, 400 meters backwards (no middle finger Brenda), 800 forward, 400 backwards.

This week marks the beginning of the second cycle of Jim Wendller's 5/3/1 Program.  Lifters will add five pounds to their one rep max for upper body movements and 10 pounds to lower body movements.  Here's an example using my deadlift.  My 1RM is 335.  I based all of my percentages on this number for the 1st cycle.  Going forward I will use 345 as my new 1RM and figure my percentages off of this number.  Pretty simple really.

Buy In: Wrist/Tricep Stretches (consult your trainer)

Back Squat

1x5 @ 55%

1x5 @ 65%

1x Max Reps @ 75%

then:

AMRAP 12 Minutes

Front Squat (155/95) 5 Reps / Box Jump 10 Reps

supremely annoying stretching narration (actually reminds me of how Dave Yann talks):