Weightlifting Strength Development Progressive Series - Week 3 of 4
Back or Front Squats:
5 sets of 5 reps
Load: 90% 5RM baseline
If unknown, use 83% 1RM
In ~7:00, build to working load
Then: 1 set of 5 every 3 minutes
Monostructural/Weightlifting Conditioning, Short/Mid-Duration
“Arms Allies & Booty Buddies”
AMRAP 12, in teams of 2:
10 push-ups
10 back squats (from rack)
BS: SC=50% 1RM, RX=135/95, RX+=165/115
PU: SC=box push-ups, RX=floor, RX+=handstand push-ups