Workout 4, week -1 of Wendler 531 – 11/09/2020
Warmup
20 cal row
10 good mornings
10 situps
10 pushups
10 kettlebell swings
10 forward rotating lunges
10 air squats
10 face pulls
10 pull-ups
lizard stretch
lunge spinal twist
lunge stretch
couch stretch
hamstring stretch
(switch legs and repeat)
Back Squat
5 @ 35kg (warming up)
5 @ 45kg (warming up)
3 @ 55kg (warming up)
Deadlift
5 x 10 reps @ 65kg
Assistance Work:
Alternating Ring hanging leg raise and Bicycle crunches
4 x 25 reps
Side bends
3 x 10 reps