02-15-12 Wednesday

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-jerk

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: "The Bear" (Crossfit South Brooklyn Monday 2/13 WOD)

5 attempts at a max load:

7 of each movement in the following sequence per round: -- 5 rounds, rest between rounds!!!

1 Power Clean (stand before going into front squat)
1 Front Squat
1 Push-Press (jerk if you get tired)
1 Back Squat
1 Push-Press

^barbell can touch the ground to re-grip for power clean

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Crossfit 607 in Elmira is holding an O-lifting competition March 10th.

It is $40 to join USA Weightlifting for the year for ages 21-35 and $25 for entry for this competition

Is anyone interested in competing/attending? I plan on competing, maybe Tom D. will go with some of us as well?

Post interest to comments or discuss with me next Monday.