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
Hi,
ReplyDeleteAre you guys working out of a gym or just on your own? I was interested in possibly getting in to Crossfit during the upcoming semester up at Cornell.
Ben
We are working out of Ultimate Athletics which is at the Ithaca mall and is an MMA gym. There are no official class times but people go around 6-6:30. I have a friend who is trying to start a Crossfit gym by this fall so stay tuned for that announcement in the near future. Email me for more details or if you want to join us when there are a few of us at the gym
ReplyDeleteemail: joeydurgin@gmail.com
-JD