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: sumo air squats, hand stand practice
Main Lift: Use the percentages below of your max
Deadlift (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+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.
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: Modified Tabata Deadlift - 6 rounds...20 seconds on, 40 seconds off (6 mins)
Barbell RDL - 135lbs or 95lbs
Stretch: hamstring stretch
-JD
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