5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: inch worms, leg swings
Main Lift:
Deadlift (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. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 SDHP w/ 53lbs
-5 push press 95lbs
Stretch: band hamstring stretch
-JD
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