5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin-ups - 5 sets of 10 reps
Metcon (sub for accessory): 5 rounds
-10 ring dips
-8 strict chin-ups
-6 push-press @ 95lbs
-JD
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