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: jump rope, inch worm
Main Lift: Use the percentages below of your max
Back Squat (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+
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 single hand K.B. cleans from the ground (5 per side)
-10 box jumps
-20 double unders
Stretch: foam roll
-JD
Did this metcon today with 35lb KB and 18in box. Took about 15min -- DU's are getting better but still slow me down.
ReplyDeletebench press 205x4 + accessory work
ReplyDeleteclean and jerk 5x3 185lbs
Did this workout on Wednesday:
ReplyDeleteBack Squats:
45 lbs many
115 × 5
140 × 5
170 × 3
200 × 3
225 × 3
255 × 4
Metcon:
10 Cleans - 53 lbs KB (5 each hand)
10 Box jumps (24" box)
20 Double unders
Time - 9:09 mins
Double Unders slowed me down.
Could not keep up the rhythm going.