05-31-12 Thursday

5, 3, 1 Protocol Week 4: De-loading (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: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

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

Good Morning - 5 sets of 12 reps
Hanging Leg Raise - 5 sets of 15 reps

Metcon (optional or sub for accessory work): 4 rounds of the following

-5 power cleans 135lbs
-10 Sumo deadlift high pull 53lbs
-15 Kettlebell swings 53lbs

-JD