01-06-12 Friday / 01-07-12 Saturday

Open gym days

make up a workout or try 5x3 on Clean/Jerk

01-05-12 Thursday

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:

Main Lift: Use the percentages below of your max

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

Deadlift (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: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:

-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps

OR

Metcon: 5 rounds

-5 burpees
-10 Kettlebell one legged deadlifts (5 per side)
-10 dumbbell hang power cleans (40lbs)

Stretch: lat-stretch

-JD

01-04-12 Wednesday

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: push-jerk practice with light weight 3x5

Main Lift: Use the percentages below of your max

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

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: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:

-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps

OR

Metcon: 5 rounds

-8 dumbbell thrusters
-8 strict chin-ups (or kipping pull-ups)
-8 push-ups

Stretch: shoulder stretch

-JD