Weightlifting, Strength Development Progressive Series - Week 1 of 4

Shoulder or Bench Press:

Goal 1: Find a 5-rep max.

Goal 2: 2-10# increase from previous 5RM. If unknown, establish 5RM baseline.

Gymnastics/Weightlifting Conditioning, Short/Mid-Duration

“Brawner”

3 rounds for time:

30 box jumps
20 shoulder-to-overhead
10 pistols

Box jumps: SC=fast reps, RX=24/20, RX+=40 reps at 24/20
Shoulder-to-overhead: SC=65% S2) max, RX=135/95, RX+=165/115
Pistols: SC=assisted, RX/RX+=unassisted