Workout for 10/08/2018

Weightlifting Strength Development: Week 1 of 6.

Back or Front Squat:

3 sets of 9 reps at percentages:

1. 69%

2. 72%

3. 75%

Athletes should warm-up to their 72%, then begin their first set of 9 at 69%

Rest 2-3 minutes between sets.

Weightlifting Conditioning, Short-Mid Duration

“Wasp”

3 Rounds for Time:

8 Squat Cleans
20 Russian Kettlebell Swings

SC: SC=60% 1RM, RX=165/110, RX+=185/125
KB: SC=light for unbroken 1st round, RX=53/35, RX+=70/44