Weightlifting Strength Development Progressive Series - Week 4 of 12

Back or Front Squats:

4 sets of 8 reps

Set 1: 70% 1RM
Set 2: 75% 1RM
Set 3: 80% 1RM
Set 4: 80-82% 1RM

Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes or so.

Gymnastics/Weightlifting Conditioning, Short Duration

“Up Down”

AMRAP 7 (score=reps, 45/rnd):

9-15-21
Toes-to-Bar
Kettlebell Swings, American

KBS: SC=Medium Wt., RX=53/35, RX+=70/44