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.

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