Jim Wendler’s 5/3/1: Beach Body Challenge

Program Description

The key to the challenge is that performance is the main goal, not aesthetics. Flexibility/Mobility: I recommend you do the Defranco Agile 8 prior to training and at least two times per day. This will help with your recovery. - Conditioning: Your conditioning work must meet your current goals and your current fitness level. This is to be determined by you. It shouldn't interfere with the goals of the challenge. If it does, do something different. Diet: I recommend using the same eating template as the Boring But Big Challenge - Box Jumps/Med Ball Throws: I recommend doing only 3 x 3-5 box jumps or 15 med ball throws before you begin training. Do not do any more than this. - Use straps on the hang clean. Do not use them for the dumbbell rows. - Take adequate rest time between each lift. If you've made the commitment to get stronger in the weight room, make the commitment to doing things correctly. Quality over quantity. Quality over everything. - If you feel your form is beginning to break when doing hang cleans, please stop. There's a difference between "strong but acceptable" and "really shitty." If you're toeing that line, recognize it. - This is not a time to be pushing any conditioning. I recommend you choose a "consistency goal" for this challenge.

Program Overview