Weightlifting Strength Development: Wk. 2 of 6

Push Press or Push Jerk:

Work up to a 5-rep max

Time Remaining:

Drop-sets: 3 sets of 3 at 90% 5RM

After finding athletes’ 5RM, their goal is to work drop-sets. These drop-sets should feel heavy, but still allowing technical perfection.

Gymnastics/Monostructural Conditioning, Short/Mid Duration

“CFE 10/17/18”

AMRAP 10:

300-Meter Run
20 Sit-ups
10 Dips

Run: Can be scaled with a 350/300-meter row or 15/12 calorie bike
Situps: SC/RX=floor, RX+=GHD’s
Dips: SC=assisted, RX=unassisted, RX+=ring dips