Tuesday, September 13th, 2011

Open Gym Hours for Tuesday:




Use the above times to make up a missed workout, or attack your weaknesses from a strength biased.

On-Ramp Session #5:


Skill recap – Front Squat & Push Press

New skills – Sumo Deadlift High Pull, Thruster and Wall Ball


Wendler 5/3/1

Continue to utilize the Wendler 5/3/1 monthly program to address the area that most needs improvement. Remember to add 2 more auxiliary movements after the Wendler movement to help hit the same muscles from different angles. Also, the %’s of the Wendler program are 90% of your true 1RM. Week 1-3 the (+) means as many as possible and keep track of your reps/weights. Log your results on www.beyondthewhiteboard.com. This program works. The proof is in the pudding. Personally, I added 75 pounds to my 1RM deadlift in less than 3 months. See you at the gym!

– WW

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3 Responses to Tuesday, September 13th, 2011

  1. Ldel says:

    WW you gonna be there around 4:30 cuz the wifey has on ramp at 6:30. I gotta pick up Kade at 5:30. Holla @ me

  2. WW says:

    Possibly bro. I can’t guarantee it until later in the day. Text me when it’s closer.

  3. Yvette Mojarro says:

    185 +……8 🙁
    DU practice….was able to string 7 a couple of times!!!

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