12-27-2011 Tuesday

5, 3, 1 Protocol Second Cycle Week 5:

Compare 5+ reps at 85% to your first week

Refer to this link to figure out % of your lifts and get an 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: 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.

Metcon Accessory Work for Lower Body: 5 rounds
From Crossfit Football

5 one arm DB power snatch Right Side Only: 30-50 lbs
5 one arm DB overhead squats Right Side Only: 30-50 lbs
5 one arm DB power snatch Left Side Only: 30-50 lbs
5 one arm DB overhead squats Left Side Only: 30-50 lbs
Max Rep Pull Up

Stretch: Foam roll, deep lunge stretch

-JD