12-13-2011 Tuesday

5, 3, 1 Protocol Week 3:

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

Warm up: air squats

Main Lift: Use the percentages below of your max

Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

^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.

Metcon Accessory Work for Lower Body: 4 rounds
-20 double unders

-15 air squats
-10 (total) jumping lunges alternating

Stretch: Foam roll, deep lunge stretch

-JD