Weightlifting Strength Develop. Progressive Series- Week 3 of 12

Shoulder or Push Press:
Load:
Set1:3x68%
Set2:3x77%
Set3:MEx86%

Gymnastics / Monostructural Conditioning, Mid-Duration

“Compound Interest”
AMRAP 15:
5 Muscle-Ups
10 Box Jumps
After each completed round, increase box jump by 5 reps.

After-Hour Accessory Midline/ Core Exercise

Core: Accumulate 2 minutes of a face-down GHD machine plank.
Core B: Accumulate 2 minutes of a face-up GHD machine plank