Strength:

Squat

Fitness:

5-5-5

Establish a heavy set of 5.

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!

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Conditioning:

4 Rounds Not For Time of:

2 each 1-arm Lengths Farmer carry, AHAP

:30 L-sit/tuck sit hold

:30- :60 Handstand Hold

20 Hollow Rocks

Build to a heavy load for the carries. Try your best to do the isometric hold in as few attempts as possible. The hollow rocks should be challenging for a set of 20.