Workout 1, week 25 of Wendler 531 – 09/09/2024
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)
Strict Press
5 @ 27.5kg (warming up)
5 @ 35kg (warming up)
3 @ 40kg (warming up)
5 @ 45kg
5 @ 50kg
5 @ 57.5kg
Bench press
5 x 10 reps @ 70kg
Assistance Work:
Dips
5 x 10 reps
Pull-ups
3 x 10 reps