Strength:

Bench

Fitness:

3 x 5 (LP)

Add 2.5-5lbs to last weeks working sets, if last week sets went well.

Performance:

70% x 3

80% x 3

90% x 3+

All percentages are based off a TRAINING MAX (aka TM), if you are following this cycle you should know what this is by this point.

Deadlift:

Heavy 3

Warm up and hit one top set of 3 reps.

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Conditioning:

Every 3 minutes for 3 sets:

20 Double-Unders

15 Push-Ups

10 Pull-Ups

 

The goal is to do the reps fast and unbroken and remain consistent in your times. Record fastest and slowest times. Sub 50 singles and/or Jumping Pull-Ups as needed.