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.