Weightlifting Strength Development Progressive Series

Pause Back or Front Squats
5–3–3–1–1–1–1–1
Climbing. 1-sec pause at bottom. Work to a max.

Gymnastics/Weightlifting Condit Short-Mid Duration

“Firepower”
4 rounds for time:
16 pistols
16 push presses

After-Hour Accessory Strength Exercise

Strength: 5 sets of 2 rack pulls, heavy, across
Strength: 10 sets of 2 pull-ups, resisted with bands if able.