04-30-12 Monday

5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)

Main Lift:

Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

^When you see 5+, 3+, or 1+, that means you do the max reps you can

Accessory work: (rest 1-2min between sets or superset)

Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps

Metcon From Crossfit 607, April 28: 4 rounds for time of:

-5 push jerks (135/95#)
-10 ring dips
-15 push-ups

-JD

04-27-12 Friday

 Srikant's Birthday Metcon Chipper:

30 back squat 50-65%,
30 double unders,
30 pull ups,
30 double unders
30 box jumps,
30 double unders
30 push press

04-26-12 Thursday

5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)

Main Lift:

Deadlifts (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

^When you see 5+, 3+, or 1+, that means you do the max reps you can

Accessory work:

Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps

Metcon (optional or sub for accessory work): 5 rounds-5 power snatch @ 95
-25 double unders

-JD