5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (or Front Squat) (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
Accessory work:
Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps
Metcon Accessory Work for Lower Body (optional): 4 rounds
-10 burpee box jumps
-10 power cleans @ 95
-JD
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