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