07-03-12 Tuesday

5, 3, 1 Protocol Week 1:(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: 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

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

-10  burpee box jumps
-3 hand stand push-ups

-JD