Weightlifting Strength Developm Progressive Series- Week 3 of 5
Back or Front Squat
5 sets of 5 reps
Load: 90% of 5RM baseline
Monostructural/Gymnastics Conditioning, Sprints
AMRAP 2: Row or bike (calories)
1:00 rest
AMRAP 2: Burpees to target
1:00 rest
AMRAP 2: Double-Unders
1:00 rest
AMRAP 2: Burpees to target
After-Hour Accessory Midline/Rotator Cuff Exercise
Midline: Accumulate 100-200 hip-raises in side plank pos’n.
Rotator cuff: External rotation, arm @ 90, 3 sets of 15 per side.
