Barbell Strength Development
Progressive Series- Week 2 of 3
Back or Front Squat- 3 sets of 10
Load:
B-Squat: 70% of 1RM
F-Squat: 65% of 1RM
Do not go over the prescribed percentages. Next week will be heavier tens.
Tri-Modal Conditioning, Short-Mid Duration
“Ranch Mini Chipper”
For time:
50 wall-balls
25 GHD sit-ups with med ball
300 meter run with med ball
13-minute time cap.
Load: 30/20 or a load that would allow completion of the wall-balls in 1-3 sets.
After-Hour Accessory Exercise
Gymnastics skill: Spend 10 minutes practicing rope climbs.
Midline strength: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either).