07-09-12 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: 4 rounds of the following:

-body weight (or 135lbs) bench press to failure
-15 calories on rower AQAP
-rest 1 min and repeat

-JD