5, 3, 1 Protocol Second Cycle Week 6:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position push-ups, jump rope
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:
-Squat - 5 x 10 at 50%
OR
Metcon Accessory Work for Lower Body: 5 rounds
-10 air squats
-10 (total) alternating goblet lunges (hold KB)
-5 Burpee Box Jumps (jump on box instead of in air)
Stretch: quad stretch against wall
-JD
01-02-12 Monday
5, 3, 1 Protocol Second Cycle Week 6:
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position push-ups, jump rope
Main Lift: Use the percentages below of your max
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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work) 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: lacrosse ball roll pecs
-JD
Compare 5+ reps at 85% to your first week
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: position push-ups, jump rope
Main Lift: Use the percentages below of your max
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 manage with that weight, with the goal of setting a rep record in each workout.
Accessory Work: (go light, rest 1-2 min between sets) from "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon: (sub for accessory work) 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: lacrosse ball roll pecs
-JD
12-31-2011 Saturday - 01-01-2012 Sunday
Rest Day
Class resumes tomorrow at the new UA location in the former Borders at the Mall. If you haven't done the first week of the second cycle of 5, 3, 1, pick up where you left off Monday 12/26/11. You will only be a week behind so you will catch up during the de-loading week later this month.
-JD
Class resumes tomorrow at the new UA location in the former Borders at the Mall. If you haven't done the first week of the second cycle of 5, 3, 1, pick up where you left off Monday 12/26/11. You will only be a week behind so you will catch up during the de-loading week later this month.
-JD
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