5/3/1 Krypteia Part 1 (Prep Phase)

Program Description

Once you go through all 3 phases and want to do Krypteia again, you can simply leave out part 1. Essentially, this program has a preparatory program followed by two cycles of a leader and one cycle of an anchor. Accessories: Dumbell squat and SLDL are paired with the press / bench press. The SLDL is done with a shrug after each lift Dips and pullups are paired with the squat and deadlift Assistance work is done between every single set of the main lifts, including the warmup sets and supplemental sets The goal is to complete each workout in under 45 minutes. From page 233 of 5/3/1 Forever Overview: Part 1 - 4 days / week, 5s pro, 5x5 FLS, 2 cycles (6 weeks) Part 2 - 3 days / week, 5s pro, 5x10 FSL, 2 cycles (6 weeks) Part 3 - 3 days / week, 5/3/1, PR sets, 5x5 FSL, 1 cycle (3 weeks) Bench press / Military press training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/305, one cycle of each Part 3 - 310lbs Squat / Deadlift training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/310lbs, one cycle of each Part 3 - 320lbs

Program Overview

Summary