Base

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Walk Outs
2x 10 seconds, after your last 3×5 add an additional 15% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Lock Outs
2x 10 seconds, after your last 3×5 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Intermediate

Back Squat
5×5, use 75%-80% of your heaviest 2 from Monday

Walk Outs
2x 10 seconds, after your last set of 2 add 110% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.

Bench Press
2. 2. 2. 2, build to a heavy 2

Lock Outs
2x 10 seconds, after your 2 add an additional 10% to the bar, you are simply going to un-rack the bar out as if you were going to bench, but just hold it their for 10 seconds. This is going to get you ready for you singles next week.

Conditioning

21. 15. 9
Kettlebell Swings
Ring Rows