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): 5 rounds on the top of each minute:
-10 double unders
-10 push-ups
-5 kipping pull-ups
-JD
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