Thread: 5 3 1 + metcons
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Old 05-10-2011, 05:37 PM   #8
Evan Peikon
Banned Evan Peikon is offline
Join Date: Apr 2011
Location: East Northport  NY
Posts: 650
Re: 5 3 1 + metcons

im that light becuase i ran 50+ miles a week for awhile, but im not longer an endurance athlete.
im working on gaining muscle and have been doing so succesfully. to start my lifts are light but im 17 and working on them so ill improve (dead-135, squat-125, bench-110,press-70)

as for assistance what ive been doing has been as followsi do these after my warm up and work sets obv)
dead- 5 sets of 10 reps @ 50%max deads, 5 sets of 10 reps glute ham raise
bench-5 sets of 10 reps @ 50%max bench, 5 sets of 10 reps dips
squat-5 sets of 10 reps @ 50%max squat, 5 sets 20 reps leg extension
press-5 sets of 10 reps @ 50%max press, 5 sets of 10 pullups

my metcons have been:
1) 100ft,200ft,300ft,400ft,400ft,300ft,200ft,100ft versa climb
2) Versa climb 2k afap
3) versa climb for max distance 15x1min
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