07-10-12 Tuesday

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): 5 rounds

-5 body weight back squats w/ 5 sec pause on 5th (last) rep
-5 per side dumbbell weighted lunges (40lbs)
-25 double unders
-rest 1 minute, repeat

-JD