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):
"Diane"
21-15-9 reps, for time
-Deadlift 225 lbs
-Handstand push-ups
-JD
Hey Joey,
ReplyDeleteI was wondering where and when Ithaca CrossFit trains? And if there are opportunities to join? Thanks very much
Right now it is pretty informal at a mixed martial arts gym called ultimate athletics (there is no affiliate status or trainer, but we all do metcons together sometimes). I know someone who will be opening a Crossfit gym in September. Contact me at joeydurgin@gmail.com later in August for details on this. Thanks for your interest.
Delete