Bench Press: 3×5; 1×15
Dips: 3 sets x max reps
Turkish get ups: 25# x max reps in 12 minutes.
This marks the beginning of our strength based workouts. We’ll focus on limiting our conditioning metcons to under 12 minutes. Standard increases in weight on the lifts is five pounds. In the beginning of the program, the trainee may use larger increases to find their current strength level. The more muscles being used, the more the lift can be increased. Thus, the deadlift can increase by as much as fifteen pounds and will average about ten. All other lifts should stick to a five pound increase. Eventually the press and bench will need to be micro-loaded to continue their weekly increase.