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