07-23-12 Monday

5, 3, 1 Protocol Week 4:(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: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

^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: 5, 4, 3, 2, 1
5 body weight bench
5 strict pull-ups
5 burpees
4 body weight bench
4 pull-ups
4 burpees
...continue to 1 rep each

-JD