07-25-12 Wednesday

5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading

Main Lift:

Overhead 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

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): From CrossFit Football


Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

 -JD