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 practice
Main Lift: Use the percentages below of your max
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: (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
10 push-ups
8 (quick) back squats - 95lbs
5 strict chin ups
Stretch: static shoulder stretch
-JD
Overhead Press:
ReplyDelete45 lbs many
55 × 5
65 × 5
80 × 3
95 × 3
110 × 3
120 × 6
4 sets of 5 HSPU
5/3/1 Deadlift: 385x4
ReplyDeleteGot 5 last time, but really happy with this coming back from the hamstring injury.
Subbed BJJ for a metcon.
Leifur and I did Fran on Wed. 10:46 for me, a minute off previous time this summer. Pull-ups improved a lot, but thrusters went a little down hill -- I think I need to do more metcons!
ReplyDelete