A1) Wendler Deadlift 5/3/1 method 

Wendler Formula

1 Rep Max + 10lbs = A

A x .90 = B

B x .65 for 5 reps

B x .75 for 5 reps

B x .85 for max reps

 

Core Mash Up:

3 Rounds

10 v ups

20 hanging knee raises

30 banded good mornings

40 Flutter kicks

88ft walking lunge (choose from the following)

• Double KB over head
• Farmers carry
• Waiters carry