5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand practice
Main Lift: Use the percentages below of your max
Press (3 work sets @ listed % of max -- warm-up with bar)
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: 5 rounds
10 push-ups
8 (quick) back squats - 95lbs
5 strict chin ups
Stretch: static shoulder stretch
-JD
01-31-12 Tuesday
5, 3, 1 Protocol Week 2 of Cycle 3:
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
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
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: 10 decending (10, 9, 8, ...etc.)
-Box jump
-Dumbbell thrusters
-Sit-ups
Stretch: foam roll
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
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
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: 10 decending (10, 9, 8, ...etc.)
-Box jump
-Dumbbell thrusters
-Sit-ups
Stretch: foam roll
01-30-12 Monday
5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand 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: 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): Chipper
20 burpees
20 pull-ups
10 burpees
10 pull-ups
5 burpees
5 pull-ups
Stretch: foam roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand 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: 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): Chipper
20 burpees
20 pull-ups
10 burpees
10 pull-ups
5 burpees
5 pull-ups
Stretch: foam roll
-JD
01-27-12 Friday / 01-28-12 Saturday
Friday / Saturday Open Gym
(From Crossfit South Brooklyn (12/15/11) )
For Time:
70 Double Unders
600m Row
50 Kettlebell Swings 53/35
40 Burpees
30 Overhead Squats 95/65
20 Pull-Ups
10 Strict Ring Dips
post time to comments
-JD
(From Crossfit South Brooklyn (12/15/11) )
For Time:
70 Double Unders
600m Row
50 Kettlebell Swings 53/35
40 Burpees
30 Overhead Squats 95/65
20 Pull-Ups
10 Strict Ring Dips
post time to comments
-JD
01-26-12 Thursday
5, 3, 1 Protocol Week 1 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: sumo air squats, hand stand practice
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
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: Modified Tabata Deadlift - 6 rounds...20 seconds on, 40 seconds off (6 mins)
Barbell RDL - 135lbs or 95lbs
Stretch: hamstring stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: sumo air squats, hand stand practice
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
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: Modified Tabata Deadlift - 6 rounds...20 seconds on, 40 seconds off (6 mins)
Barbell RDL - 135lbs or 95lbs
Stretch: hamstring stretch
-JD
01-25-12 Wednesday
5, 3, 1 Protocol Week 1 of Cycle 3:
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
Press (3 work sets @ listed % of max -- warm-up with bar)
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: 10! (10, 9, 8, 7...etc.) of the following:
-Kipping pull-ups
-Ring Dips
Stretch: lat stretch
-JD
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
Press (3 work sets @ listed % of max -- warm-up with bar)
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: 10! (10, 9, 8, 7...etc.) of the following:
-Kipping pull-ups
-Ring Dips
Stretch: lat stretch
-JD
01-24-12 Tuesday
5, 3, 1 Protocol Week 1 of Cycle 3:
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
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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: 150 Reps any way possible (pick any below and get 200reps total)
-Air squats
-Kipping-pull-ups
-Push-press
-Box Jump
Stretch: foam roll
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
Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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: 150 Reps any way possible (pick any below and get 200reps total)
-Air squats
-Kipping-pull-ups
-Push-press
-Box Jump
Stretch: foam roll
01-23-12 Monday
5, 3, 1 has been working out pretty well for everyone. To shift to a more focused O-lifting cycle I think it would be a good idea to start front squats in place of back squats and keeping O-lifting Monday and or Friday. If you are going to do 2 of the main lifts, Do bench press or standing press the same day as lower body (but it would probably be a good idea to take the next day off).
Any input or posts are welcomed.
5, 3, 1 Protocol Week 1 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
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: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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): 6 minutes AMRAP 8's
8 Elevated push-ups (on box or feet in low rings)
8 SDHP - 53KB
8 Sit-ups
Stretch: foam roll
-JD
Any input or posts are welcomed.
5, 3, 1 Protocol Week 1 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
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: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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): 6 minutes AMRAP 8's
8 Elevated push-ups (on box or feet in low rings)
8 SDHP - 53KB
8 Sit-ups
Stretch: foam roll
-JD
01-20-12 Friday
Open Gym
Clean & Jerk Work on an O-Lift for 5x3 with about 80%max
Perform a front squat after each clean
Clean & Jerk Work on an O-Lift for 5x3 with about 80%max
Perform a front squat after each clean
01-19-12 Thursday
5, 3, 1 Protocol De-loading Week for cycle 2
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: inch worms, good mornings w/ empty bar
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 barbell push-press -- approx 95lbs, scale up or down based on difficulty
-5 box jumps (go for a high box)
-10 hanging leg raises
Stretch: band stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: inch worms, good mornings w/ empty bar
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 barbell push-press -- approx 95lbs, scale up or down based on difficulty
-5 box jumps (go for a high box)
-10 hanging leg raises
Stretch: band stretch
-JD
01-18-12 Wednesday
5, 3, 1 Protocol De-loading Week for cycle 2
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: split-jerk empty bar practice
Main Lift: Use the percentages below of your max
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: 21, 15, 9 of the following:
-Strict pull-ups
-Kettlebell swings - 53
-Pike push-ups (feet on box)
Stretch: shoulder stretch w/ band
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: split-jerk empty bar practice
Main Lift: Use the percentages below of your max
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: 21, 15, 9 of the following:
-Strict pull-ups
-Kettlebell swings - 53
-Pike push-ups (feet on box)
Stretch: shoulder stretch w/ band
-JD
01-17-12 Tuesday
5, 3, 1 Protocol De-loading Week for cycle 2
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 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
-10 D.B. thrusters
-5 burpees
-20 double unders
Stretch: foam roll
-JD
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 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
-10 D.B. thrusters
-5 burpees
-20 double unders
Stretch: foam roll
-JD
01-16-12 Monday
5, 3, 1 Protocol De-loading Week for cycle 2
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
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): 5 rounds
10 Ring-push-ups
10 Ring row or inverted row under the rack
5 toes to bar
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.
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): 5 rounds
10 Ring-push-ups
10 Ring row or inverted row under the rack
5 toes to bar
Stretch: deep squat stretch
-JD
01-14-12 Saturday / 01-15-12 Sunday
Sat / Sun
Rest Days
De-loading week of 5, 3, 1 Cycle 2 coming up Monday
Rest Days
De-loading week of 5, 3, 1 Cycle 2 coming up Monday
01-12-12 Thursday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: tall cleans / tall snatch (standing upright pull bar overhead and drop underneath)
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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
-3 power cleans -- 135lbs
-3 barbell RDL -- 135lbs
-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: tall cleans / tall snatch (standing upright pull bar overhead and drop underneath)
Main Lift: Use the percentages below of your max
Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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
-3 power cleans -- 135lbs
-3 barbell RDL -- 135lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
01-11-12 Wednesday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: tall cleans / tall snatch (standing upright pull bar overhead and drop underneath)
Main Lift: Use the percentages below of your max
Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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
-2 bar muscle ups (or 10 kipping-pullups)
-10 toes to bar
-10 ring dips
Stretch: shoulder stretch
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: tall cleans / tall snatch (standing upright pull bar overhead and drop underneath)
Main Lift: Use the percentages below of your max
Press (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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
-2 bar muscle ups (or 10 kipping-pullups)
-10 toes to bar
-10 ring dips
Stretch: shoulder stretch
-JD
01-10-12 Tuesday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump rope, inch worm
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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: 5 rounds
-10 single hand K.B. cleans from the ground (5 per side)
-10 box jumps
-20 double unders
Stretch: foam roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump rope, inch worm
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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: 5 rounds
-10 single hand K.B. cleans from the ground (5 per side)
-10 box jumps
-20 double unders
Stretch: foam roll
-JD
Lift coaching Mondays
Hi Folks,
Tom was going to start lift coaching Monday nights again starting tonight. Be warmed up by 6:45.
Melissa
Tom was going to start lift coaching Monday nights again starting tonight. Be warmed up by 6:45.
Melissa
01-09-12 Monday
5, 3, 1 Protocol Second Cycle Week 7: (Week 3 of 2nd cycle)
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pike push-ups or handstand push-ups 3x5
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.
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.
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: pike push-ups or handstand push-ups 3x5
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.
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 1-2 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: 10 descending to 1 push-ups / 1 ascending to 10 pullups
-10 pull-ups / 1-push up
-9 pull-ups / 2-push ups
-8 pull-ups / 3-push ups
-7 pull-ups / 4-push ups
-6 pull-ups / 5-push ups
...etc. until 1-pull up, 10-push ups
Stretch: lat-stretch
-JD
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: 10 descending to 1 push-ups / 1 ascending to 10 pullups
-10 pull-ups / 1-push up
-9 pull-ups / 2-push ups
-8 pull-ups / 3-push ups
-7 pull-ups / 4-push ups
-6 pull-ups / 5-push ups
...etc. until 1-pull up, 10-push ups
Stretch: lat-stretch
-JD
01-05-12 Thursday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up:
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: 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.
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up:
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: 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: 5 rounds
-5 burpees
-10 Kettlebell one legged deadlifts (5 per side)
-10 dumbbell hang power cleans (40lbs)
Stretch: lat-stretch
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds
-5 burpees
-10 Kettlebell one legged deadlifts (5 per side)
-10 dumbbell hang power cleans (40lbs)
Stretch: lat-stretch
-JD
01-04-12 Wednesday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: push-jerk practice with light weight 3x5
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: 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.
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: push-jerk practice with light weight 3x5
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: 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: 5 rounds
-8 dumbbell thrusters
-8 strict chin-ups (or kipping pull-ups)
-8 push-ups
Stretch: shoulder stretch
-JD
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 5 rounds
-8 dumbbell thrusters
-8 strict chin-ups (or kipping pull-ups)
-8 push-ups
Stretch: shoulder stretch
-JD
01-03-12 Tuesday
5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position push-ups, jump rope
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
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: 5 rounds
-10 air squats
-10 (total) alternating goblet lunges (hold KB)
-5 Burpee Box Jumps (jump on box instead of in air)
Stretch: quad stretch against wall
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position push-ups, jump rope
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
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: 5 rounds
-10 air squats
-10 (total) alternating goblet lunges (hold KB)
-5 Burpee Box Jumps (jump on box instead of in air)
Stretch: quad stretch against wall
-JD
01-02-12 Monday
5, 3, 1 Protocol Second Cycle Week 6:
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: position push-ups, jump rope
Main Lift: Use the percentages below of your max
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 1-2 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) 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: 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: position push-ups, jump rope
Main Lift: Use the percentages below of your max
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 1-2 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) 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: lacrosse ball roll pecs
-JD
12-31-2011 Saturday - 01-01-2012 Sunday
Rest Day
Class resumes tomorrow at the new UA location in the former Borders at the Mall. If you haven't done the first week of the second cycle of 5, 3, 1, pick up where you left off Monday 12/26/11. You will only be a week behind so you will catch up during the de-loading week later this month.
-JD
Class resumes tomorrow at the new UA location in the former Borders at the Mall. If you haven't done the first week of the second cycle of 5, 3, 1, pick up where you left off Monday 12/26/11. You will only be a week behind so you will catch up during the de-loading week later this month.
-JD
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