04-19-12 Thursday

5, 3, 1 Protocol Week 1:

(Refer to this link for an overview of your 5, 3, 1 program)

Main Lift:

Deadlift (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:

Deadlift - 5 x 10 at 50%
Hanging Leg Raise - 5 sets of 15 reps

Metcon (sub for accessory): 3 rounds of 15's

-15 RDLS w/135lbs
-15 KB swings w/ 53lbs
-15 Hanging leg raises

-JD