Do you ever feel like this?

Strength:
Backsquat
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

If you have ever felt like this, that is wonderful!! A good way to know you have laid it all on the table. Intensity was high for Angela today! Awesome job!!