Weightlifting Strength- Deload Week

Zercher Squats

6 – 4 – 4 – 2 – 2 – 2 – 2 – etc

Work up to a difficult double

No more than 8/10 effort

Misses or fails = 50 burpees

Don’t max out. Trust the process. Avoid lifting belts, or you’re trying too hard.

Weightlifting Conditioning, Mid Duration

“Lucky 13”

AMRAP 13:

  13 overhead lunges
  13 back squats
  Rest 1:00
Bar: SC= light bar or no bar at all, RX= 45/35, RX+ 75/55
Suggest: rest w/ bar back-racked