Weightlifting Strength Develop. Progressive Series- Week 5 of 12

Front or Back Squat:
Load:
Set1:5x68%
Set2:3x77%
Set3:MEx88%

Monostructural / Weightlifting Conditioning, Mid-Duration

“Alicia”
On a 15 Minute Clock
For Time:
50 – 40 – 30 – 20 – 10 Rep Rds.
Double-Unders
Paired with,
10 – 20 – 30 – 40 – 50 Rep Rds.
Deadlifts
Time Remaining
1-Rep Max Hang Clean

After-Hour Accessory Midline Exercise

Midline: Accumulate 50-100 band-resisted trunk rotations.
Midline: Accumulate 60 seconds of L-holds or L-sits