Weightlifting Strength Developm Progressive Series- Week 1 of 3

Deadlift- Sets of 5
3-5 total sets as time permits.

Load: 75% of 1RM.

Conventional or sumo deadlifts. All sets should be easily below max. Do not increase load.

Monostructural Conditioning, Mid-Long Duration

“Nitrous”
   In teams of 3, for time:
   600 meter karaoke
   1200 meter row
   1500 meter run

17-minute time cap.

Execution: All work divided between the 3 athletes. 1 working, 2 resting.

After-Hour Accessory Exercise

Crossover Symmetry Protocol

OR

Band-resisted rotator cuff:
   2 rounds of 30 seconds each:
   External rotation, arm @ 0, R
   External rotation, arm @ 0, L
   External rotation, arm @ 90, R
   External rotation, arm @ 90, L
   Internal rotation, arm @ 0, R
   Internal rotation, arm @ 0, L
   Internal rotation, arm @ 90, R
   Internal rotation, arm @ 90, L