05-21-12 Monday

5, 3, 1 Protocol Week 3:(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: 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: (rest 1-2min between sets or superset)

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

Metcon: 4 rounds:
-8 reps bodyweight bench OR 8 reps @ 135lbs if you can't get 8 reps of b.w.
-8 reps weighted pull-ups w/ 40lbs between feet

-JD