Weightlifting Strength Development: Week 1 of 6.
Back or Front Squat:
3 sets of 9 reps at percentages:
69%
72%
75%
Athletes should warm-up to their 72%, then begin their first set of 9 at 69%
Rest 2-3 minutes between sets.
Weightlifting Conditioning, Short-Mid Duration
“Wasp”
3 Rounds for Time:
8 Squat Cleans
20 Russian Kettlebell Swings
SC: SC=60% 1RM, RX=165/110, RX+=185/125
KB: SC=light for unbroken 1st round, RX=53/35, RX+=70/44