Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
12-30-2011 Friday
Open Gym -- make up a lift or work on a skill
Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
Skill options: handstand push-up, handstands, muscle ups, kipping swings, butterfly kipping
then
L-sit 3x Max seconds
-JD
12-29-2011 Thursday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Deadlift(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.
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Deadlift(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.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell hang power cleans -- 40lbs
-10 kettlebell swings
-10 hanging leg raises
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell hang power cleans -- 40lbs
-10 kettlebell swings
-10 hanging leg raises
Stretch: band stretch for hamstring
-JD
12-28-2011 Wednesday
Although some of you may not be able to workout until UA moves, I will continue to post workouts on the off chance you can get a workout in...when you start up again you can pick up at the beginning of 5, 3, 1 Cycle 5 (12/26).
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: dumbbell push-press
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
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.
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: dumbbell push-press
Main Lift: Use the percentages below of your max
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
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.
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: 5 rounds
-10 Ring or Bench Dips
-8 Dumbbell push-press 40lbs
-5 Kipping pull-ups
Stretch: shoulder band stretch (pitching position)
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds
-10 Ring or Bench Dips
-8 Dumbbell push-press 40lbs
-5 Kipping pull-ups
Stretch: shoulder band stretch (pitching position)
-JD
12-27-2011 Tuesday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (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.
Metcon Accessory Work for Lower Body: 5 rounds
From Crossfit Football
5 one arm DB power snatch Right Side Only: 30-50 lbs
5 one arm DB overhead squats Right Side Only: 30-50 lbs
5 one arm DB power snatch Left Side Only: 30-50 lbs
5 one arm DB overhead squats Left Side Only: 30-50 lbs
Max Rep Pull Up
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (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.
Metcon Accessory Work for Lower Body: 5 rounds
From Crossfit Football
5 one arm DB power snatch Right Side Only: 30-50 lbs
5 one arm DB overhead squats Right Side Only: 30-50 lbs
5 one arm DB power snatch Left Side Only: 30-50 lbs
5 one arm DB overhead squats Left Side Only: 30-50 lbs
Max Rep Pull Up
Stretch: Foam roll, deep lunge stretch
-JD
12-26-2011 Monday
Attention Crossfit...I went to UA a few mins ago and there was no equipment, apparently they're moving out sooner than I had thought.
If you are interested in getting some workouts in at Island Health & Fitness (where I hold my full time job) while they make the transition to the mall, please email me @ joeydurgin@gmail.com with the time you want to stop by and I will see what I can do. I will be there tomorrow from 12pm on
If you are interested in getting some workouts in at Island Health & Fitness (where I hold my full time job) while they make the transition to the mall, please email me @ joeydurgin@gmail.com with the time you want to stop by and I will see what I can do. I will be there tomorrow from 12pm on
12-26-2011 Monday
5, 3, 1 Protocol Second Cycle Week 5:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last
week)
Bench 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.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work)
10! (10, 9, 8, 7...)
-burpees
-inverted rows (at a rack station under the bar)
Stretch: pec stretch on ground / lacrosse ball roll pecs
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last
week)
Bench 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.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work)
10! (10, 9, 8, 7...)
-burpees
-inverted rows (at a rack station under the bar)
Stretch: pec stretch on ground / lacrosse ball roll pecs
-JD
12-24-2011 Saturday
Tabata Push-ups
20 on, 10 off for 4mins -- 8 rounds
Score is the lowest # reps achieved in any single round
20 on, 10 off for 4mins -- 8 rounds
Score is the lowest # reps achieved in any single round
12-22-2011 Thursday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-5 power cleans -- 135lbs
-5 (per leg) one legged K.B. deadlift -- 53lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-5 power cleans -- 135lbs
-5 (per leg) one legged K.B. deadlift -- 53lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
12-21-2011 Wednesday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: row 500m
Main Lift: Use the percentages below of your max
Overhead Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
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: 5 rounds of 8's
-8 Decline push-ups
-8 chest to bar chin ups (strict)
-8 SDHP
Stretch: band shoulder stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: row 500m
Main Lift: Use the percentages below of your max
Overhead Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
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: 5 rounds of 8's
-8 Decline push-ups
-8 chest to bar chin ups (strict)
-8 SDHP
Stretch: band shoulder stretch
-JD
12-20-2011 Tuesday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: air squats, walking lunges
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:
-Squat - 5 x 10 at 50%
OR
Metcon Accessory Work for Lower Body: 4 rounds
-5 reps per arm K.B. snatch
Stretch: deep squat stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: air squats, walking lunges
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:
-Squat - 5 x 10 at 50%
OR
Metcon Accessory Work for Lower Body: 4 rounds
-5 reps per arm K.B. snatch
-10 reps Burpee Box Jumps (jump on box instead of in air)
-Rest 20 seconds between rounds
-Rest 20 seconds between rounds
Stretch: deep squat stretch
-JD
12-19-2011 Monday
5, 3, 1 Protocol Week 4: De-loading Week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: jump-rope, position push-ups
Main Lift: Use the percentages below of your max
Bench Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 10! (10, 9, 8, 7...)
-Ring-push-ups
-Kipping pull-ups
-135lbs RDL (straight legged deadlift)
Stretch: pec stretch and lacrosse ball roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).
Warm up: jump-rope, position push-ups
Main Lift: Use the percentages below of your max
Bench Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 10! (10, 9, 8, 7...)
-Ring-push-ups
-Kipping pull-ups
-135lbs RDL (straight legged deadlift)
Stretch: pec stretch and lacrosse ball roll
-JD
12-17-2011 Saturday
From Crossfit Football WOD
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Dynamic Push Ups for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Burpee Box Jumps for 1 minute (20" box) -- jump on box instead of in air
Rest 1 minute
12-15-2011 Thursday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift:
Deadlift (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 manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell good mornings
-10 box jumps
-10 toes to bar
Stretch: foam roll l-spine and hamstrings
-JD
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 dumbbell good mornings
-10 box jumps
-10 toes to bar
Stretch: foam roll l-spine and hamstrings
-JD
12-14-2011 Wednesday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: handstand practice, jump rope
Main Lift: Use the percentages below of your max
Overhead 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 manage with
that weight, with the goal of setting a rep record in each workout.
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: 21, 15, 9 of:
-Close grip push-ups
-Kipping pull-ups
-Kettlebell swings
Stretch: lat stretch on box
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 21, 15, 9 of:
-Close grip push-ups
-Kipping pull-ups
-Kettlebell swings
Stretch: lat stretch on box
-JD
12-13-2011 Tuesday
5, 3, 1 Protocol Week 3:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Back Squat (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 manage with
that weight, with the goal of setting a rep record in each workout.
Metcon Accessory Work for Lower Body: 4 rounds
-20 double unders
-15 air squats
-10 (total) jumping lunges alternating
-10 (total) jumping lunges alternating
Stretch: Foam roll, deep lunge stretch
-JD
12-12-2011 Monday
5, 3, 1 Protocol Week 3:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-5 handstand push-ups OR 10 push-ups
-10 bent over kettlebell rows (use 2 k.b. at the same time) - 35 or scale up to 53
Stretch: prisoner hand position behind head, partner pulls elbows back together and hold
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, explosive empty bar bench practice
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-5 handstand push-ups OR 10 push-ups
-10 bent over kettlebell rows (use 2 k.b. at the same time) - 35 or scale up to 53
Stretch: prisoner hand position behind head, partner pulls elbows back together and hold
-JD
12-10-2011 Saturday
Workout from Crossfit Football
"Every 30 seconds"
Perform 1 Power Clean and 5 Ball Slams every 30 seconds for 8 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 20-40lbs
*For every rep not completed perform 1 handstand push up.
12-09-2011 Friday
Open Gym -- Make up a 5, 3, 1 lift
Or
Snatch
5 sets x 3 @ ascending weight that allows perfect form
Or
Snatch
5 sets x 3 @ ascending weight that allows perfect form
12-08-2011 Thursday
5, 3, 1 Protocol Week 2:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: pre-workout foam roll hamstrings
Main Lift:
Deadlift (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 manage with
that weight, with the goal of setting a rep record in each workout.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 3 rounds
-500 meter row
-25 Sit-ups
Stretch: PNF hamstring stretch -- resist movement and relax to stretch further
-JD
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 3 rounds
-500 meter row
-25 Sit-ups
Stretch: PNF hamstring stretch -- resist movement and relax to stretch further
-JD
12-07-2011 Wednesday
5, 3, 1 Protocol Week 2:
Refer to this link for overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max (or add 15lbs from last
week)
Overhead Press (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 manage with
that weight, with the goal of setting a rep record in each workout.
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.)
-Ring Dips
-Kipping pull-ups
-Sit-ups
Stretch: triceps stretch
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Ring Dips
-Kipping pull-ups
-Sit-ups
Stretch: triceps stretch
-JD
12-05-2011 Monday
5, 3, 1 Protocol Week 2:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, over and backs, inch worms
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-15 KB swings - 53lbs
-10 Inverted rows (same thing as ring row but use a barbell under a squat rack to pull chest up to)
Stretch: pec stretch with band
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, over and backs, inch worms
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-15 KB swings - 53lbs
-10 Inverted rows (same thing as ring row but use a barbell under a squat rack to pull chest up to)
Stretch: pec stretch with band
-JD
12-02-2011 Friday
Open Gym - Make up a 5, 3, 1 lift or do the following:
Warm-up: Gymnastics + handstand practice
Main Lift:
Clean & Jerk Doubles 85% max
8 sets of 2 every 2 mins
Metcon: 5 rounds
-3 handstand push-ups (or 5 ring push-ups)
-10 goblet squats 53lbs
Stretch: butterfly + quad stretch against wall
-JD
Warm-up: Gymnastics + handstand practice
Main Lift:
Clean & Jerk Doubles 85% max
8 sets of 2 every 2 mins
Metcon: 5 rounds
-3 handstand push-ups (or 5 ring push-ups)
-10 goblet squats 53lbs
Stretch: butterfly + quad stretch against wall
-JD
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