Strength:

Squats:

Fitness:

90% (of last week’s heavy 5) for 3 sets of 5

Performance:

65% x 5

75% x 5

85% x 5+

*Add 10lbs to your training max that you have used for the last three weeks.

 

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:

As Many Reps As Possible in 12 Minutes of:

1000m Row

Then………

6 DB Clean

8 Burpees

10 Box Jumps

 

After the row begin moving through rounds of the triplet until the clock runs out.