Weightlifting Strength Develop. Progressive Series - Wk. 10 of 12
Shoulder or Push Press
Load:
Set 1: 5 x 72%
Set 2: 5 x 80%
Set 3: ME x 90%
Gymnastics/Monostructural Conditioning, Short-Mid Duration
"3 Series" - Repeat
For time,
5-4-3-2-1 tempo pull-ups (5050)
50-40-30-20-10 parallette hops
"Continental" - Repeat
For time,
5-4-3-2-1 pull-ups, strict
50-40-30-20-10 double unders
"Veyron" - Repeat
For time,
5-4-3-2-1 muscle-ups
50-40-30-20-10 double unders
Choose only one workout from above
Tempo pull-ups: SC=leg-assisted, RX=unassisted
5050: 5 second up, 5 seconds down, no pauses
Double-unders: SC=attempts or p-hops, RX/RX+=double-unders