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: tall cleans / tall snatch (standing upright pull bar overhead and drop underneath)
Main Lift: Use the percentages below of your max
Deadlift (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: (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
-3 power cleans -- 135lbs
-3 barbell RDL -- 135lbs
-10 hanging leg raises
Stretch: supine hamstring stretch against post --- opp knee straight
-JD
DL
ReplyDelete385*3
Metcon w knees to elbows
4:40
Still recovering from Black Plague
Did Squats (120x8), Bench Press (90x10) and Monday's metcon, which took an embarrassing amount of time, but was excellent pull-up and push-up practice. Arms are now wobbly.
ReplyDeleteDeadLifts:
ReplyDelete45 lbs many
140 × 5
170 × 5
205 × 3
235 × 3
270 × 3
300 × 5
Warmed up with regular
deadlift stance
For sets of 3 went to sumo
deadlift stance.
Managed to get 5 reps for 300
which was my 5RM!
Metcon:
5 rounds of
135 lbs Power Cleans
135 RDLs
10 knees to bar
5:30 mins
Started cramping in the last round!! Was one of the decent metcons I have done lately!