07-04-12 Wednesday

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

Main Lift:

Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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)

Dips - 5 x 15
Chin ups - 5 sets of 10 reps

Metcon (optional or sub for accessory work): 5 rounds of the following:

-5 weighted dumbbell chin-ups (30-40lbs)
-10 kettlebell push-jerk
-15 kettlebell swings

-JD

07-03-12 Tuesday

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

Main Lift:

Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

^When you see 5+, 3+, or 1+, that means you do the max reps you can

Metcon (optional or sub for accessory work): 4 rounds of the following:

-10  burpee box jumps
-3 hand stand push-ups

-JD

07-02-12 Monday

Re-establish your 5,3,1 weights and start a new cycle

5, 3, 1 Protocol Week 1:(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: 65% x 5
Set 2: 75% x 5
Set 3: 85% 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: 21, 15, 9

-Push-press 95lbs
-Kipping pull-up


-JD