Weightlifting Strength Developm Transitional / Deload Week

Back or Front Squat
5–5–3–3–1–1–1–1–1
Working up to a heavy single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Gymnastics Conditioning, Mid- Duration Intervals

“Tony A”
AMRAP 12:
8 sit-ups, GHD
2 wall-walks
0:30 rest

After-Hour Accessory Strength Development Exercise

Shoulder or Bench Press: 6 sets of 5 presses with dumbbells.
Single-leg Romanian Deadlift: 3 sets of 12, light-medium load.