Week 17 — Undulating Strength/Conditioning

DAY 1 — STRENGTH (LOWER)

• Back Squat — 5 x 5 @ 80-85% of current 5RM

• Romanian Deadlift — 4 x 6

• Walking Lunge (each leg) — 3 x 10

• Weighted Plank — 3 x 45 sec

DAY 2 — STRENGTH (UPPER)

• Bench Press — 5 x 5 @ 80-85% of current 5RM

• Weighted Pull-Up or Chest-Supported Row — 4 x 6

• Overhead Press — 4 x 6

• Face Pull — 3 x 15

DAY 3 — CONDITIONING

• Interval Session: 400m Repeats or Assault Bike Intervals — 6-8 rounds, work:rest matched to effort (e.g., 90 sec hard / 90 sec easy)