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
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