07-24-12 Tuesday

5, 3, 1 Protocol Week 4:(Refer to this link for an overview of your 5, 3, 1 program) De-loading

Main Lift:

Back Squat (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

  Metcon (optional or sub for accessory work): 8 rounds of the following 

-2 back squat @ 90% max
-2 box jump 24'' or higher
-Rest 1 min / repeat


-JD