11-29-2011 Tuesday

5, 3, 1 Protocol Week 1:

(Refer to this link for an overview of your 5, 3, 1 program)

Warm up: air squats, coccyx, lunges

Main Lift:

Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

^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. This is the way we measure progress instead of absolute 1RM, so RECORD THIS! (use the website link posted above)


Metcon Accessory Work for Lower Body (optional): 5 rounds

-10 box jumps
-10 one legged squats w/ front arm K.B. raise to eye level as you squat down (bench optional, 5 per leg per round)












Stretch: foam roll, deep lunge stretch

-JD