5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand practice
Main Lift: Use the percentages below of your max
Press (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+
^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
10 push-ups
8 (quick) back squats - 95lbs
5 strict chin ups
Stretch: static shoulder stretch
-JD
01-31-12 Tuesday
5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Front Squats (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: 10 decending (10, 9, 8, ...etc.)
-Box jump
-Dumbbell thrusters
-Sit-ups
Stretch: foam roll
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: air squats
Main Lift: Use the percentages below of your max
Front Squats (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: 10 decending (10, 9, 8, ...etc.)
-Box jump
-Dumbbell thrusters
-Sit-ups
Stretch: foam roll
01-30-12 Monday
5, 3, 1 Protocol Week 2 of Cycle 3:
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand push-ups
Main Lift: Use the percentages below of your max
Bench Press (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+
^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 1-2min 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): Chipper
20 burpees
20 pull-ups
10 burpees
10 pull-ups
5 burpees
5 pull-ups
Stretch: foam roll
-JD
Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: hand stand push-ups
Main Lift: Use the percentages below of your max
Bench Press (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+
^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 1-2min 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): Chipper
20 burpees
20 pull-ups
10 burpees
10 pull-ups
5 burpees
5 pull-ups
Stretch: foam roll
-JD
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