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