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.