06-21-12 Thursday

5, 3, 1 Protocol Week 3: (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: 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)

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:

-3 handstand push-ups
-10 KB clean to press 35lbs - (5 per arm)
-10 SDLHP  53lbs

 -JD

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