06-07-12 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+

^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)

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

Metcon (optional or sub for accessory work): 5 rounds of the following:

-10 dumbbell hang power clean
-10 (total) weighted step ups on 24'' box; hold dumbbells in front squat position
-10 knees to elbows

 -JD