Strength:

Squats:

Fitness:

100% (of the heavy 5 from Week 1) for 3 sets of 5

Performance:

70% x 3

80% x 3

90% x 3+

All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM(don’t forget the 10 pounds you added to this number last week)

_______________

Conditioning:

AMRAP 10 Minutes:
3 Push Up/Ring Dips

3 Deadlifts

6 Push Up/Ring Dips

6 Deadlifts

9 Push Up/Ring Dips

9 Deadlifts

Continue adding 3 reps per round until time is called.  The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.