07-16-12 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: From Crossfitfootball


Complete three rounds:


40 seconds of One Arm DB Thruster 50 lbs
Rest 20 seconds
40 seconds of Strict Pull Ups 
Rest 20 seconds
40 seconds of One Arm KB Power Snatch 28 kgs
Rest 20 seconds
40 seconds of Mountain Climbers
Rest 20 seconds


*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

*For thruster or KB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms. 
Post total score to comments.

-JD