02-13-12 Monday

5, 3, 1 Protocol De-loading Week 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: 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: 40% x 5
Set 2: 50% x 5
Set 3: 60% 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: (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): 4 rounds

8 burpee pull-ups (perform burpee then jump up to bar and perform pull-up)
8 SDHP

Stretch: foam roll
-JD