12-20-2011 Tuesday

5, 3, 1 Protocol Week 4: De-loading Week

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program. If it seems off, start over and sign out and enter just 1RM numbers. It will increase/decrease weight automatically when you save a PR for reps (so if I squat 300lbs for reps which is over my max it will shift everything up).

Warm up: air squats, walking lunges

Main Lift: Use the percentages below of your max

Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

Accessory work: (go light, rest 1-2min between sets) From "Big but Boring" accessory work under 5, 3, 1 programming:

-Squat - 5 x 10 at 50%

OR

Metcon Accessory Work for Lower Body: 4 rounds

-5 reps per arm K.B. snatch

-10 reps Burpee Box Jumps (jump on box instead of in air)
-Rest 20 seconds between rounds

Stretch: deep squat stretch

-JD