5, 3, 1 Protocol Week 2:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
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
Accessory work: (rest 1-2min between sets or superset)
Bench Press - 5 x 10 at 50%
Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-15 knees to elbows with kipping pull-up after each rep
-15 ring push-ups
-15 sit-ups
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