5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Accessory work:
Overhead Press - 5 x 10 at 50%
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 4 rounds
-10 weighted chin-ups (30lbs dumbbell)
-10 barbbell hang power clean to push-press (95lbs+)
-5 medicine ball slams
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