Weightlifting Strength Developm Progressive Series- Week 1 of 3
Deadlift- Sets of 5
3-5 total sets as time permits.
Load: 75% of 1RM.
Conventional or sumo deadlifts. All sets should be easily below max. Do not increase load.
Monostructural Conditioning, Mid-Long Duration
“Nitrous”
In teams of 3, for time:
600 meter karaoke
1200 meter row
1500 meter run
17-minute time cap.
Execution: All work divided between the 3 athletes. 1 working, 2 resting.
After-Hour Accessory Exercise
Crossover Symmetry Protocol
OR
Band-resisted rotator cuff:
2 rounds of 30 seconds each:
External rotation, arm @ 0, R
External rotation, arm @ 0, L
External rotation, arm @ 90, R
External rotation, arm @ 90, L
Internal rotation, arm @ 0, R
Internal rotation, arm @ 0, L
Internal rotation, arm @ 90, R
Internal rotation, arm @ 90, L
