05-01-12 Tuesday

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

Main Lift:

Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

^When you see 5+, 3+, or 1+, that means you do the max reps you can

Accessory work: (rest 1-2min between sets or superset)

Squat - 5 x 10 at 50%
Leg Curl - 5 sets of 10 reps

Metcon (optional or sub for accessory work):8,7, 6, 5, 4, 3, 2, 1 of the following

Handstand push-ups (sub 16, 14, 12, 10, etc. reg. push-ups)
High box jumps
Lunges with bumper plate overhead (starting w/ 8 reps per side)

-JD