Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Weightlifting/Gymnastics Conditioning, Sprint Intervals

“Elmer Fudd”
EMOM 12:
Evens:
6 thrusters
4 burpees over bar
Odds:
20 hand releases, inverted

After-Hour Accessory Strength Exercise (Muscular Balance)

Single-leg glute bridges: 3-4 sets of 8-10 per leg.
Single-arm bent-over rows: 5 sets of 10-12 per arm.