02-14-12 Tuesday

5, 3, 1 Protocol De-loading Week 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: 40% x 5
Set 2: 50% x 5
Set 3: 60% 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: 5 rounds

5 hand release push-ups
3 Thrusters (95lbs)
1 OHS (95lbs)

Stretch: foam roll