Weightlifting Strength Development, Deload Week

Front or Back Squats
6 sets of 5 reps

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Bailey”
AMRAP 10:
Max pushups 30 in box
40 air squat
120 ft farmers carry
Max pushups 24 in box
30 air squats
120 ft farmers carry
Max pushups 20 in box
20 air squats
120 ft farmers carry

After-Hour Accessory Press/ Pulling Strength Exercise

HSPU negatives: Accumulate 20- 25 reps, using a deficit if needed
Barbell shrugs: 3 sets of 12-20 as heavy as possible.