Weightlifting Strength Develop. Progressive Series- Week 5 of 12

Shoulder or Push Press:
Load:
Set1:3x68%
Set2:3x77%
Set3:MEx88%

Monostructural / Gymnastics Conditioning, Long-Duration

“Death by Assualt“
From 0-10:00

Increase 3 calories each minute
BOYS: 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30
Girls: 1 – 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18

Rest if calorie count is not met.

“Pollock”
From 10:00-20:00
AMRAP 10:
100-Meter Run
10 Strict Pull-ups
3 Wall-walks

After-Hour Accessory
Single- Plane Exercise
Rotator cuff: Eternal rotation with small dumbbell or band, arm @ 90 degrees, 2x60 sec ea
Hamstrings: Banded hamstring curls, seated, 4x20 each side