Strength:

Bench:

Fitness:

3 x 5 (LP)

Performance:

75% x 5

85% x 3

95% x 1+

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

Use something a little heavier than last week!

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Conditioning:

AMRAP 6 Minutes:

6 Push Ups/Ring Dips

8 DB Clean & Press