12-29-2011 Thursday

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: pre-workout foam roll hamstrings

Main Lift: Use the percentages below of your max

Refer to this link to figure out % of your lifts and get an overview of your 5, 3, 1 program.

Deadlift(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.

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

-10 dumbbell hang power cleans -- 40lbs
-10 kettlebell swings
-10 hanging leg raises

Stretch: band stretch for hamstring

-JD