Strength:

Squat

Fitness:

3×5 (Linear Progression)

Add 5-10lbs if last weeks sets went well.

Performance: 5/3/1 3 week

70% x 3

80% x 3

90% x 3+

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 5 of 8

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Conditioning:

AMRAP 14 Minutes:

12 Single Arm KB Lunges

12 Single Arm KB Push Press

12 Deadlift

The goal is to be able to move through the 12 reps of each movement unbroken. Think less than half of a heavy single for the DL.