5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-15 kettlebell swings
-15 inverted ring rows
-15 sit-ups
-JD
06-26-12 Wednesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
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): 15, 10, 5 of each of following:
-95lbs push-jerk
-pike push-up (feet on 24'' box)
-chest to bar chin-ups
-JD
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): 15, 10, 5 of each of following:
-95lbs push-jerk
-pike push-up (feet on 24'' box)
-chest to bar chin-ups
-JD
06-25-12 Tuesday
5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 7 mins of the following
-7 burpee box jump top of each minute for 7 mins
-JD
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 7 mins of the following
-7 burpee box jump top of each minute for 7 mins
-JD
06-24-12 Monday
5, 3, 1 Protocol Week 4:(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
^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 of the following:
-10 kettlebell burpees (push-up with KB, stand-up, left KB off ground, jump slightly in air)
-5 deadhang chin-ups
-JD
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
^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 of the following:
-10 kettlebell burpees (push-up with KB, stand-up, left KB off ground, jump slightly in air)
-5 deadhang chin-ups
-JD
06-21-12 Thursday
5, 3, 1 Protocol Week 3: (Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-3 handstand push-ups
-10 KB clean to press 35lbs - (5 per arm)
-10 SDLHP 53lbs
-JD
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work):5 rounds of the following:
-3 handstand push-ups
-10 KB clean to press 35lbs - (5 per arm)
-10 SDLHP 53lbs
-JD
Attention Newcomers to the Site
For anyone who is new to the Ithaca area and possibly a new student at Cornell and you are interested in finding some people to do Crossfit with. I am reposting some info in case you stumble upon this site and wonder how to get in touch with us.
When: We all meet at various times since there is no "official" crossfit trainer, but times are usually around 6pm.
Where: Ultimate Athletics at the Ithaca Mall (MMA Gym). There are bumper plates, weights, and MMA classes.
What: We do a mix of strength and o-lifting with some metcons lasting around 10mins.
Contact: (me) Joey-- joeydurgin@gmail.com for other questions. I am a personal trainer with a masters in exercise science but am not a paid trainer at Ultimate Athletics, I just do Crossfit and update this website. Let me know if you have questions or want to come down and workout with us sometime.
-JD
When: We all meet at various times since there is no "official" crossfit trainer, but times are usually around 6pm.
Where: Ultimate Athletics at the Ithaca Mall (MMA Gym). There are bumper plates, weights, and MMA classes.
What: We do a mix of strength and o-lifting with some metcons lasting around 10mins.
Contact: (me) Joey-- joeydurgin@gmail.com for other questions. I am a personal trainer with a masters in exercise science but am not a paid trainer at Ultimate Athletics, I just do Crossfit and update this website. Let me know if you have questions or want to come down and workout with us sometime.
-JD
06-20-12 Wednesday
5, 3, 1 Protocol Week 3:(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: 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)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 21, 15, 9 of each of following:
-empty barbbell push-press
-empty barbbell OHS
-kipping pull-ups
-JD
Main Lift:
Overhead 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)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 21, 15, 9 of each of following:
-empty barbbell push-press
-empty barbbell OHS
-kipping pull-ups
-JD
06-19-12 Tuesday
5, 3, 1 Protocol Week 3:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 5 rounds of the following
-5 bodyweight back squat
-5 tall box jump
-JD
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 5 rounds of the following
-5 bodyweight back squat
-5 tall box jump
-JD
06-18-12 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 of the following:
-5 Handstand push-ups
-5 per side Kettlebell chainsaw row (one arm row off ground) - 53lbs
-5 power cleans - 135lbs
-JD
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 of the following:
-5 Handstand push-ups
-5 per side Kettlebell chainsaw row (one arm row off ground) - 53lbs
-5 power cleans - 135lbs
-JD
06-14-12 Thursday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 21, 15, 9 rounds of the following:
-KB swing
-Barbbell sumo deadlift (135 or 225lbs)
-hanging leg raises
-JD
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 21, 15, 9 rounds of the following:
-KB swing
-Barbbell sumo deadlift (135 or 225lbs)
-hanging leg raises
-JD
06-13-12 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): 4 rounds of the following:
-5 ball slams
-10 kipping pull-ups
-15 push-ups
-JD
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): 4 rounds of the following:
-5 ball slams
-10 kipping pull-ups
-15 push-ups
-JD
06-12-12 Tuesday
5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 4 rounds through the following complex. (Do 10 DHPC, then 8 DB front squat, then 6 DB thrusters = 1 round)
-10 Dumbbell hang power clean
-8 DB Front Squat
-6 DB Thrusters
then finish with 20 burpees
-JD
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 4 rounds through the following complex. (Do 10 DHPC, then 8 DB front squat, then 6 DB thrusters = 1 round)
-10 Dumbbell hang power clean
-8 DB Front Squat
-6 DB Thrusters
then finish with 20 burpees
-JD
06-11-12 Monday
5, 3, 1 Protocol Week 2:(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: 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)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 10! of the following:
-Ring rows
-Dips
-Kipping pull-ups
-JD
Main Lift:
Bench 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)
Dumbbell Bench Press - 5 x 15
Dumbbell Row - 5 sets of 10 reps
Metcon: 10! of the following:
-Ring rows
-Dips
-Kipping pull-ups
-JD
06-07-12 Thursday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-10 dumbbell hang power clean
-10 (total) weighted step ups on 24'' box; hold dumbbells in front squat position
-10 knees to elbows
-JD
Main Lift:
Deadlift (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)
Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-10 dumbbell hang power clean
-10 (total) weighted step ups on 24'' box; hold dumbbells in front squat position
-10 knees to elbows
-JD
06-06-12 Wednesday
5, 3, 1 Protocol Week 1:(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: 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)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 hand stand push-ups
-3 push-jerk (135lbs)
-1 overhead squat AFTER last push-jerk
-JD
Main Lift:
Overhead 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)
Dips - 5 x 15
Chin ups - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds of the following:
-5 hand stand push-ups
-3 push-jerk (135lbs)
-1 overhead squat AFTER last push-jerk
-JD
06-05-12 Tuesday
5, 3, 1 Protocol Week 1:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 4 rounds of the following:
-20 air squats
-10 burpees
-JD
Main Lift:
Back Squat (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
Metcon (optional or sub for accessory work): 4 rounds of the following:
-20 air squats
-10 burpees
-JD
06-04-12 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: 5 rounds of the following:
-5 Push-press (95 or 135)
-5 Dumbbell weighted chin-ups
-JD
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: 5 rounds of the following:
-5 Push-press (95 or 135)
-5 Dumbbell weighted chin-ups
-JD
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