01-24-12 Tuesday

5, 3, 1 Protocol Week 1 of Cycle 3:

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

Warm up: air squats

Main Lift: Use the percentages below of your max

Front Squats (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5

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: 150 Reps any way possible (pick any below and get 200reps total)

-Air squats
-Kipping-pull-ups
-Push-press
-Box Jump

Stretch: foam roll