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
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