Barbell Strength Development
Progressive Series- Week 3 of 3
Back or Front Squat- 3 sets of 10
Load:
B-Squat: 73% of 1RM
F-Squat: 68% of 1RM
Increase load on the last set if possible. Load increase may be small- 2-10# at most.
Weightlifting/Gymnastics Conditioning, Short Duration:
"The Micah Coad"--
AMRAP 4:
8 deadlifts
9 power clean & push jerk
1 rope climb
Load: 30% 1RM deadlift; scale load down if rounds of C&J couldn’t be done unbroken.
2:00 Rest
AMRAP 4:
8 burpee box jump-overs
9 plyometric lunges
1 rope climb
Execution: Encourage complete all Deadlifts + C&J unbroken. For plyometric lunges, alternate the starting leg each round.
After-Hour Accessory Exercise
Strength: Glute-bridges with barbell: 3 sets of 12 reps across, same load as last week.
Strength: Barbell step-ups: 3 sets of 16 reps (8 steps/leg) across, same load as last week.