Happy Monday!
Week 3 of the 5/3/1 program…This week, still using 90% of your 1RM , complete the following.
Warm-up
It was “fun” at the cert so let’s give it a try…
2 person teams
Med Ball Cleans/Burpees
Workout
BSquat
5 reps of 75% (of 90% of your 1RM)
3 reps of 85%
AMRAP 95%
For a math major, I have managed to screw up this 5-3-1 thing way too much. I was way light on my deadlift last week, but back to the correct numbers today.
275×3, 295×3, 310×7
Then did the mini-metcon (2 rounds of run 400m, 10 push-ups, 10 pull-ups, 25 squats) in 5:14.
I did 20 pull-downs, 30 thrusters (10 lb dumbbells), 40 pushups, 50 lunges, 60 sit-ups, and 70 squats in 10:45. In further note, I think we need to avoid all men grilling discussions. I still vote for the fancy gas Char Broil Red Grill from Home Depot.
Jess-
gas ain”t grill’n…unless you’re from France or sumthin like that!
next time fewer sit-ups and more multi joint stuff…or we grill in your tub!
Back squat (I’m on week 2 of the program)
215 x 3, 230 x 3, 245 x 7
BSquat
135 x8 x2, 225 x5, 285 x5, 320 x3, 355 x5