01-03-12 Tuesday

5, 3, 1 Protocol Second Cycle Week 6:

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

Warm up: position push-ups, jump rope

Main Lift: Use the percentages below of your max

Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

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: 5 rounds

-10 air squats
-10 (total) alternating goblet lunges (hold KB)
-5 Burpee Box Jumps (jump on box instead of in air)

Stretch: quad stretch against wall

-JD