Strength...
Strict Press 5,3,1 (Wendler 5/3/1) - start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Conditioning;
Complete 40/30/20/10 reps for time of:
Pull-ups
Push-ups
Abmat Sit-ups
Air Squat
Strict Press 5,3,1 (Wendler 5/3/1) - start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Conditioning;
Complete 40/30/20/10 reps for time of:
Pull-ups
Push-ups
Abmat Sit-ups
Air Squat
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