05-30-12 Wednesday

5, 3, 1 Protocol Week 4: De-loading (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: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

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): 21, 15, 9

-kipping pull-ups
-dumbbell hang power clean (from above knee) to push-press
-sit-ups

-JD