01-19-12 Thursday

5, 3, 1 Protocol De-loading Week for cycle 2

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

Warm up: inch worms, good mornings w/ empty bar

Main Lift: Use the percentages below of your max

Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

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

-5 barbell push-press -- approx 95lbs, scale up or down based on difficulty
-5 box jumps (go for a high box)
-10 hanging leg raises

Stretch: band stretch

-JD