02-07-12 Tuesday

5, 3, 1 Protocol Week 3 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, alternate positions

Main Lift: Use the percentages below of your max

Front Squats (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: 2 Every minute for 10 minutes

-High box jump (close to a max jump)
-Barbell bear complex (clean, front squat, push press, back squat = 1 rep)
^use approx 95-135

Stretch: foam roll