Strength:

Fitness: 3 x 5 Linear Progression
Start a few pounds lighter than where you ended the previous cycle. 10 pounds off is enough if you were still moving well, up to 20 if you were really grinding through reps.

Performance: 5/3/1 5 week
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. If you have a 3RM but not a 1RM then you can use this 1RM calculator on EXRX. 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! 

_____________________

Conditioning:

Every 4 mins for 5 rounds:

250m Row

Take the first row at about 85%, then all out efforts on each.