Mobility and Conditioning with the Triumvirate?

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
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For those of you who run or have run the Triumvirate over 3 days a week. Example:

Monday - Shoulders
Wednesday - Deadlift
Friday - Bench
Monday - Squat
Wednesday - Repeat

How did you program your mobility and easy and hard conditioning?

Thanks

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(I’m only going to address mobility because I don’t have great advice for the conditioning.)

Just do Joe DeFranco’s Agile 8 and 50 shoulder dislocates with a band or PVC pipe prior to every workout. If you’re particularly “tight,” do it every day. That solves mobility.

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You may try steady state Airdyne 20 minutes after your beach and press and prowler work after your squats and dead lifts. Light walking and mobility on off days.

1 Like
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where do we get that

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The “Agile 8”? You could google it, and find several sources, but here’s one: DeFranco Agile 8

That’s written by the guy who came up with the routine, and he’s pretty good at what he does, so don’t worry about changing it or anything. I believe he has a new routine, the “Limber 11” which must have 3 added movements but 8 is just fine and no need to do 11 when you haven’t been doing 8.

If you meant shoulder dislocations, read this: Tip: Prepare Your Shoulders for Heavy Lifting

And if you’re asking about conditioning, @Jeff_H 's advice was great. All I’d add (and he may have meant this) was that for the average person, mobility can be done every day. I think Wendler or DeFranco has mentioned that the Agile 8 can, and should, be done 2-3 times a day, every day, for the first few weeks, to get “loose.”