5, 3, 1 Protocol Week 2:(Refer to this link for an overview of your 5, 3, 1 program)
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can
Metcon (optional or sub for accessory work): 4 rounds through the following complex. (Do 10 DHPC, then 8 DB front squat, then 6 DB thrusters = 1 round)
-10 Dumbbell hang power clean
-8 DB Front Squat
-6 DB Thrusters
then finish with 20 burpees
-JD
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