For the next training cycle, salve I wanted to go strong and simple.  We will use sets of 5 on the Back Squat and the Deadlift.  For this week, we will just build to a heavy set of 5.  Do a lift, add some weight, keeping adding until you hit your target weight.  Starting next week, we will work 5-5-5.  This means 3 heavy sets of 5, likely with 3 or 4 warm up sets.

Use the loads from our heavy 3 (where we dropped 20# and did 2 sets of 5) to guide your numbers.  For example, if you hit 200 for you heavy 3, I would use 185 as a target weight for 5.  It just seems close.  For next week, once I felt warm and I hit 185 last week, my 3 working sets would be 175, 185 and 195.  The week after, my opener would be 185.

I’m not putting any percentages up.  Lift as heavy as you can as long as it feels good and you are moving well. 

Workout of the Day

Strength/Skill, Week 1 of 6

Back Squat

In 15 minutes, build to a heavy set of 5.

Conditioning

5RFT

50 Doubleunders

20 Burpees to 6″ touch

15 minute cap