Only perform ONE lift per day. So one strength move then use the same one for the strength-capacity section.
For the strength-capacity section do:
Start with 70% of the heaviester weight you used for the strength portion. With that load you perform 5 sets of 3 reps, doing one set every 30 seconds. This doesnâ??t mean that you rest 30 seconds between sets: it means that every 30 seconds on the clock you start a set. This means that you do a set of 3 reps at 0 seconds, 30 seconds, 1 minute, 1:30 minute and 2 minutes on the clock.
Then, do not rest, and add 10-20lbs to the bar. With that new weight you perform 5 sets of 2 reps again every 30 seconds on the clock. So you have to add the weight quickly because you will want to do your sets when the clock hits 2:30 minutes, 3 minutes, 3:30 minutes, 4 minutes and 4:30 minutes.
Again, do not rest, and add another 10-20lbs to the bar. With that weight perform another 5 sets, but of 1 rep this time. Still doing a set every 30 seconds on the clock. So at: 5, 5:30, 6, 6:30 and 7 minutes.
Then your strength-capacity section is concluded