Weightlifting Strength Development Progressive Series – Week 3 of 12
Back or Front Squats:
4 sets of 8 reps:
Set 1: 69% 1RM
Set 2: 73% 1RM
Set 3: 77% 1RM
Set 4: 80% 1RM
Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes.
Monostructural/Weightlifting Conditioning, Short-Duration
“Ups & Downs”
4 rounds for time:
10 thrusters
10 toes to bar
Thruster: SC=50-60% p-press, RX=95/65, RX+=115/75
Toes to Bar: SC=<TTB, RX=TTB, RX+=12 reps,
RX+ also does 5 rounds, not 4.
