Strength
1A) Back Squat
Performance: 5/3/1
- 5 @ 65%
- 5 @ 75%
- 5+ @ 85%
Add 10# to the training max you used for the last three weeks of 5/3/1.
If your recent back squat PR is 200#, you would have used 180# as your training max for the last three weeks. That means this week, you will begin to use 190# as your training max.
Fitness:
- 4 x 4-6 @ 22X1
1B) Deficit Push Up Negative as slow as possible
- 3 x 3-5
Conditioning
4 Rounds for time:
- 60 Double unders
- 15 Dumbbell squats (35/50)
- 10 Push ups
12:00 time cap.