05-16-12 Wednesday

5, 3, 1 Protocol Week 2:(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: 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)

Dips - 5 x 15
Chin ups - 5 sets of 10 reps

Metcon (optional or sub for accessory work): 10! 10, 9, 8, 7, 6, 5...

-Kipping pull-ups
-One arm kettlebell swings alternating
-Sit-ups



 -JD