02-09-12 Thursday

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: position air squats

Main Lift: Use the percentages below of your max

Deadlift (3 work sets @ listed % of max -- warm-up with bar)
Set 1: 70% x 5
Set 2: 80% x 3
Set 3: 90% x 1+

^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: From Crossfit 607

“Shankle Complex” x 7 sets:
1 Deadlift + 3 Clean shrugs + 1 Clean + 2 Jerks

Stretch: hamstring stretch

-JD