12-08-2011 Thursday

5, 3, 1 Protocol Week 2:

Refer to this link for overview of your 5, 3, 1 program.

Warm up: pre-workout foam roll hamstrings

Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^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.

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: 3 rounds

-500 meter row
-25 Sit-ups

Stretch: PNF hamstring stretch -- resist movement and relax to stretch further

-JD