Strength:

Press

Fitness: Linear Progression

3 x 5 

Start at a weight that allows you to add weight each week.

Performance: 5/3/1 5 week

65% x 5

75% x 5

85% x 5+

Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 10 plus on the rep out, but save 2 reps in the tank.

Exposure 1 of 7

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Conditioning:

10 Rounds for Time:

5 Weighted Sit Ups

10 Push-Ups

15 Squats

Rest 30 seconds

Score total time. Scale volume as needed.