Workout 3, week 1 of Wendler 531 – 30/03/2023
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 @ 35kg (warming up)
5 @ 45kg (warming up)
3 @ 55kg (warming up)
5 @ 57.5kg
5 @ 67.5kg
5 @ 77.5kg
Strict Press
5 x 10 reps @ 35kg
Assistance Work:
Pull-ups
5 x 10 reps
Dips
3 x 10 reps