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