Weightlifting Strength Develop. Hypertrophy Phase- Wk. 4 of 6

Back or Front Squat
Load:
Set 1: 10 reps @ 63-65%
Set 2: 10 reps @ 63-65%
Set 3: 10 reps @ 63-65%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“Alisha”
4 Rounds for Time:
5 Hang Power Cleans
10 Burpees
1 Rope Climb

After-Hour Balance & Midline Accessory Exercise

Strength: Barbell front-racked lunges, 4 x 10-12.
Midline: Reverse hypers, 4 x 10- 15 with medium load.