Weightlifting Strength Developm Progressive Series- Week 1 of 4
Shoulder or Bench Press:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.
Gymnastics/ Weightlifting Conditioning, Short/Mid-Durat
“Brawner”
3 rounds for time:
30 box jumps
20 shoulder-to-overhead
10 pistols
After-Hour Accessory Power/ Core Exercise
Power: EMOM 10, 3 power cleans AHAP
Core: Accumulate 3 min of elbow planks