Weightlifting Strength Development Progressive Series - Week 2 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 Conditioning, Short/Mid-Duration

“Ellie”

AMRAP 10:

12 kettlebell swings, Russian
14 kettlebell push jerks, 1-arm

For both KB movements: SC=medium, RX=53/35, RX+=70/44
DBs can be used if KB shortage.