Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 5
3-5 total sets as time permits.

Load:
B-Squat: 75% of 1RM
F-Squat: 70% of 1RM

All sets should be easily below max. Do not go heavier today.

Monostructural/Weightlifting Conditioning, Short-Duration

“Smoke”
For time,

   600 meter run
   15 hang squat cleans
   300 meter run
   12 hang squat cleans

12-minute time cap.

Load for HSC: 50-60% of hang clean 1RM or front squat 1RM, whichever is less.

After-Hour Accessory Exercise

Strength: Glute-bridges with barbell: 3 sets of 10 reps across, same load as last week.

Strength: Barbell step-ups: 3 sets of 14 reps (7 steps/leg) across, same load as last week.