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