Week 1 of the 5/3/1 program. You will working off of 90% of your 1RM. If you don’t understand what this means, please ask a coach.
Weightlifting:
Deadlift (5-5-5)
65% x 5
75% x 5
85% x 5 or more
75% x 5
85% x 5 or more
Bench Press (5-5-5)
65% x 5
75% x 5
85% x 5 or more
75% x 5
85% x 5 or more
Accessory:
100 Pushups
50 Strict Toes To Bar
50 Strict Toes To Bar
Go at it Chipper style or partition the reps. Ex: 5 Rounds of 20 Pushups, 10 T2B. Or 10 Rounds of 10 Pushups, 5 T2B.
