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

Shoulder or Push Press
Load:
Set 1: 10 reps @ 64-67%
Set 2: 10 reps @ 64-67%
Set 3: 10 reps @ 64-67%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%

Weightlifting/Monostructural Conditioning, Short/Sprint

“Mad Max”
For Time,
30 Deadlifts
400 Meter Med-Ball Run

After-Hour Accessory Exercise, Running Workout

Run 1.5 miles for time Rest 3 minutes
Perform 1 x 800 m run at a recovery pace,