February 13, 2011 WOD

Wendler Program Week 3:

Squat 
75% x 5
85% x 3
95% x 1+

Remember, the final set is an all out set.  From Jim Wendler:


The Last Set
Whichever option you choose, you’ll notice that the last set of the day reads, “or more reps.”
This is where the fun begins. The last set of the day is the all-out set. You’ll be going for as
many reps as possible. I hesitate to tell anyone to do anything to failure, because that’s not what
I’m after. I wouldn’t prescribe this. This last set should be a ball buster, though, and it’s the one
you really need to focus on. This is when you dig in and try to move the world.
Because you’re working off a weight that’s 10% less than your actual max, you should be able
to get the prescribed reps for the day fairly easily. This is a foregone conclusion. On the last set,
however, you’ll have to reach further and grind it out – not to failure so you’re dead and can’t
train the rest of the week, but it should take some life out of you.
I highly recommend having a goal in mind for these last sets. Sit down the night before, or the
week before, and think of the number of reps you’d like to hit. See yourself doing it. Write it
down and visualize the bar in your hands or on your back. When it’s time, let yourself go and
attack the weight.
I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over
and above that builds strength, muscle and character. Doing the prescribed reps shows you and
your body that you’re strong enough for the workout. The extra reps are your way of dominating
the workout and getting better.
One word of warning, however: don’t take the lighter sets for granted. These will set you up
mentally for the big sets. If these sets are light and explosive, you’ll feel confident and strong for
your last set. If you take these lightly, or you take a carefree attitude toward them, your mind will
not be right for the last set.
As you progress through this program, the weights will increase and getting more reps will get
harder. If you progress slowly and start too light, you’ll continue to make progress over a longer
period of time, and the last set will continue to be a motivating factor.

Met-con:

For time: 


65 DU's, then 3 rounds of:

8 KB Snatch L 20kg
4 L-pullups
12 Slams - 20#
8 KB Snatch R 20kg

Finish with 65 DU's*

*yes this means you're only doing 130 DU's and doing 3 rounds of the middle 4 exercises. Questions or confusion regarding this will be penalized.