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.
Warm up: pre-workout foam roll hamstrings
Main Lift: Use the percentages below of your max
Deadlift (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: (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
-5 power cleans -- 135lbs
-5 (per leg) one legged K.B. deadlift -- 53lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
DL
ReplyDelete255x5
Metcon
6:58