05-07-12 Monday

Re-establish your 5,3,1 weights and start a new cycle


5, 3, 1 Protocol Week 1:(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: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

^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)

Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps

Metcon: 3 rounds of the following:


-1 minute AMRAP kipping pull-ups
rest 30 seconds
-1 minute AMRAP push-ups
rest 30 seconds
-1 minute AMRAP power clean (135 or 95)

rest 30 seconds / repeat

-JD