Weightlifting Strength Developm Hypertrophy Phase- Week 1/6

Shoulder or Push Press
Load:
Set 1: 8 reps @ 58-62%%
Set 2: 8 reps @ 58-62%
Set 3: 8 reps @ 58-62%
Set 4: 6 reps @ 68-72%
Set 5: 6 reps @ 68-72%

Weightlifting / Gymnastic Conditioning, Mid-Duration

“Anita”
AMRAP 13:
300-meter run
50 double-unders
5 wall walks

After-Hour Accessory Accuracy/Flexibility Exercise

Accuracy: Play a throwing game with a lacrosse ball.
Spend 10’ addressing flexibility with long-duration stretches.