Weightlifting Strength Develop. Progressive Series- Week 6 of 12

Deload Shoulder or Push Press:
Load:
Set1:5x40%
Set2:5x50%
Set3:5x60%

Monostructural / Gymnastics Conditioning, Long-Duration

For Time:
In Teams of 2,
150 Burpees
Every 3:00, do a 150-Meter run together, starting at 0:00. RX+ athletes do a 200-meter run each time.

After-Hour Accessory Single- Plane Exercise

Rotator cuff: Prone external- rotation with plate or small DB, arm @ 90 degrees, 2x60 sec ea
Hamstrings: Partner-assisted reverse ham curls, 4x 8-10 reps