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
Press
ReplyDelete155*3
Not feeling it today. Sore shoulders from thrusters yesterday.
Did metcon without timer. Pullups were the hard part. Did 3, 3, 1 sets per round.
In week 2 of 531 ...
ReplyDeleteSquats 125x12
Bench 95x7
My max rep sets are really all over the place
Did metcon with blue band pull-ups, 35lb KB, and pike push-ups with feet on ground. Took about 12min, equally limited by pull-ups and pike push-ups.
Back Squats:
ReplyDelete45 lbs many
115 × 5
140 × 5
170 × 3
210 × 5
240 × 3
270 × 1 failed on the second one…not good!!!
Metcon: 21,15,9
Kipping Pull Ups
Kettle bell swings (53 lbs)
Push ups with feet on 20" box
5:28 mins