Strength:

Bench:

Fitness:

3 x 5 Linear Progression

Start Light enough to add weight each week through the cycle.

Performance:

65% x 5

75% x 5

85% x 5+

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 8 (Start with the weight of about 65% of your 1RM of last cycle).

The goal is to add weight each week as the volume drops. Warm up and perform 1 top set of 8 this week.

_________________

Conditioning:

7 min AMRAP of:

7 Burpees

14 KB Swings