5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: over and backs, position push-ups
Main Lift:
Standing 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+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Push-ups
-Kettlebell swings 53lbs
Stretch: shoulder band stretch (pitching position)
-JD
Press
ReplyDelete115 x 7
chin + dip as Rx
Back Squat:
ReplyDelete45 lbs × 5
95 lbs × 5
135 lbs × 5
185 lbs × 5
210 lbs × 5
230 lbs × 10
Overhead Press:
45 lbs × 5
65 lbs × 5
85 lbs × 5
105 lbs × 5
120 lbs × 5 (could not do more)
Cody pointed out that I need to have a wider grip and should have my elbows facing down instead of in a rack position!
Metcon:
10! (10,9,8,7....1)
Kettlebell Swings (53 lbs)
Push Ups
Did it in 4:31 mins! As usual push ups were my weakness!
Press
ReplyDelete140x7
Metcon
3:30