02-16-12 Thursday

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: good mornings

Main Lift: Use the percentages below of your max

Deadlift (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: (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 Accessory Work: Tabata Duo...4 mins of each...20 sec on, 10 sec off

135lbs deadlifts
then
Hanging leg raises (knees to chest hanging from pull-up bar)

Stretch: foam roll calf (partner optional)