Workout 3, week -11 of Wendler 531 – 07/07/2022
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)
Bench press
5 @ 32.5kg (warming up)
5 @ 40kg (warming up)
3 @ 47.5kg (warming up)
Strict Press
5 x 10 reps @ 22.5kg
Assistance Work:
Dumbbell bent over row (single arm)
5 x 10 reps
Dips
3 x 10 reps