5, 3, 1 Protocol Week 4: De-loading (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: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5
Accessory work: (rest 1-2min between sets or superset)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 10! (10,9,8...etc.)
-ring rows
-ring dips
-JD
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