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Valette

How does this plan look?

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I've been running Wendler's 5/3/1 for over a year, and I like it. Previously, I did bench/DL and press/squat over the weekend and I recovered fine, and while I only did the compound lifts once a week, I'd do the accessory .  I've been thinking about running this with some jogs and sprints. Thoughts? TY! :)

 

Workout A

Medball Complex

 

Bench, 5/3/1x

Deadlift, 5/3/1x

 

Ring Dips, Crush Press, 3x 10-12 superset

Incl Ring Curl, Ring Row, 3x 10-12 superset

Curl, BO Row, 3x 5-10 superset

Jog

 

Workout B

Jump Complex


OHP, 5/3/1x
Squat, 5/3/1x

 

Bulgarian Split Squat, Single Leg Deadlift, 3x10 ea leg/hand

Kettlebell Swings, Delt 21s, 3x7-12 superset

Jog

Workout C

Ring Dips, Crush Press, 3x 10-12 superset

Incl Ring Curl, Ring Row, 3x 10-12 superset

Curl, BO Row, 3x 5-10 superset

Sprints

 

Workout D

Bulgarian Split Squat, Single Leg Deadlift, 3x10 ea leg/hand

Kettlebell Swings, Delt 21s, 3x7-12 superset

Springs



The "complex" for medball and jump are 3x5 plyometrics which includes a supset of throwing or jumping.  Something Wendler recommends after a dynamic warm-up.

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Sound like a plan. I've run a similar cycle before. The one main lift a day got me way stronger, but the two main lifts twice a week allowed way more flexibility to do other stuff.

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@Machete - Thanks for looking at my stuff again, dude! You are rock awesome!

 

I was also considering doing a FSL before the C and D, too.  Apparently, we're getting two hour long lunch breaks this next semester, and I might utilize that.

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