Strength:
Bench:
Fitness:
3 x 5 Linear Progression
Add 2.5-5lbs from last weeks numbers. If this is your first week of this cycle find a weight that you will be able to add weight to each week.
Performance:
70% x 3
80% x 3
90% x 3+
All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM. So, if your 1RM is 200 lbs, you’ll base use the prescribed percentages off of 90% of that which would be 180 lbs. Each week, the last set of the day is a “rep-out” set, where you perform as many reps as you can (with good form) until 1 or 2 shy of failure. The goal is no failed reps so if you’re not 110% sure you’ll make the next rep then rack it!
Deadlift:
Heavy 5
Warm up and perform 1 top set of 5 this week.
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Conditioning:
For Time:
500m Row
40 Box Jumps
30 Kettlebell Swings
20 Burpees
10 Pull-Ups
Compare with 07/5/17.