5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading
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):5 rounds of the following:
-15 kettlebell swings
-15 inverted ring rows
-15 sit-ups
-JD
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