Weightlifting Strength Develop. Hypertrophy Phase- Wk. 3 of 6
Back or Front Squat
Load:
Set 1: 10 reps @ 60-63%
Set 2: 10 reps @ 60-63%
Set 3: 10 reps @ 60-63%
Set 4: 7 reps @ 70%
Set 5: 7 reps @ 70%

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.
“Bell Toll”
5 Rounds for Time,
10 Toes to Kettlebell
13 American KB Swings

After-Hour Accessory Exercise, Running Workout
Run 1 mile for time
Rest 3 minutes Perform 2 x 400 m runs at a recovery pace, rest as needed between