Weightlifting Strength Develop. Hypertrophy Phase- Wk. 2 of 6

Back or Front Squat
Load:
Set 1: 8 reps @ 63-65%
Set 2: 8 reps @ 63-65%
Set 3: 8 reps @ 63-65%
Set4: 6 reps @ 70%
Set5: 6 reps @ 70%

Gymnastics Conditioning, Short- Duration

“CFE 4/24/18”
AMRAP 3:
HSPU, Strict (full ROM) Immediately into,
AMRAP 6:
10 Ring Rows
1 Bear Crawl, 60 ft.

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Setup 4-8 cones and practice some pattern circuits.
Strength: Z-presses with dumbbells, 4 x 10-12 heavy