Weightlifting Strength Development Progressive Series- Week 4 of 12

Front or Back Squat- Deload
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Control the descent; drive up as fast as possible on each rep.

Monostructural/Gymnastics Conditioning, Long-Duration

“Murph Intervals”
AMRAP 20:
100-meter run
5 pull-ups
10 push-ups
15 air squats
Rest 1:1
SC= assisted at all, RX=unassist, RX+= unassisted & weight vest.

After-Hour Accessory Strength Exercise

Strength: Do a heavy farmers’ carry or yoke carry, 400 meters.
Strength: Walk a heavy sled 300 meters backward.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Wear gymnastics grips; get a light KB or DB for warmup; check 40/50/60% of squat max.