Week 3 of 16
Conditioning Down Week – perform all conditioning for quality, not speed
Day A
Conditioning
Write your own workout
2 sets of 4 Min AMRAP with 2:00 rest between AMRAPs (80% Effort)
Strength
5×6 Deadlift @ 75-80% 1 RM; Perform new set every 2:00
Day B
Conditioning
Write your own 6-12 minute workout (80% Effort)
Strength
5×6 Back Squat @ 75-80% 1 RM; Perform new set every 2:00
Day C
Conditioning
Write your own 12-18 minute workout (80% Effort)
Strength
5×10 Bench Press @ 60-65% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 minute workout (80% Effort)
Strength
5×10 Strict Press @ 60-65% 1 RM
Day E
Strength
7×2 Snatch @ 75-80% 1 RM; Perform new set every 1:30
Strength
7×2 Hang Clean+Push Jerk @ 70-75% C&J 1 RM; Perform new set every 1:30
320 Gym 