Weightlifting Strength Development Progressive Series- Week 1 of 3
Back or Front Squat- Sets of 5
3-5 total sets as time permits.
Load:
B-Squat: 75% of 1RM
F-Squat: 70% of 1RM
All sets should be easily below max. Do not go heavier today.
Monostructural/Weightlifting Conditioning, Short-Duration
“Smoke”
For time,
600 meter run
15 hang squat cleans
300 meter run
12 hang squat cleans
12-minute time cap.
Load for HSC: 50-60% of hang clean 1RM or front squat 1RM, whichever is less.
After-Hour Accessory Exercise
Strength: Glute-bridges with barbell: 3 sets of 10 reps across, same load as last week.
Strength: Barbell step-ups: 3 sets of 14 reps (7 steps/leg) across, same load as last week.
