Weightlifting Strength Development Progressive Series - Week 1 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In 7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting/Gymnastics Conditioning, Sprint Intervals

"Elmer Fudd 2.0”

EMOM 10:

Evens:
6 thrusters
4 burpees over bar

Odds:
20 box invert hand releases

Thrusters: SC=60% push press, RX=105/70, RX+=145/100
Hand-releases, inverted: SC=box, RX=wall, RX+=30ft handstand walk