Strength – Basic for Beginners

STRENGTH – Basic for Beginners

For those who are new to doing Strength, here is what we suggest you follow.

Wendler 5/3/1 (4-week; 5-day revolving cycle)

*Very helpful is to download Wendler 5/3/1 app for Smartphone.*

Day 1: Front Squat
Day 2: Overhead Press
Day 3: Deadlift
Day 4: Bench Press
Day 5: Clean, then later Clean and Jerk, then after Snatch

Week 1 – Warmup, 75% x 5, 80% x 5, 85% x 5
Week 2 – Warmup, 80% x 3, 85% x 3, 90% x 3
Week 3 – Warmup, 75% x 5, 85% x 3, 95% x 1
Week 4 – Deload week – 60% x 5, 65% x 5, 70% x 5

* use a weight that you can comfortably do the sets with, while maintaining proper form. Ask Coach for guidance.