Weightlifting Strength Development Progressive Series – Week 5 of 12
Back or Front Squats:
5 sets of 7 reps:
Set 1: 72% 1RM
Set 2: 74% 1RM
Set 3: 80% 1RM
Set 4: 82% 1RM
Set 5: 82-85% 1RM
Plan: About 7 minutes to build up to working load, then 1 set every ~3 minutes or so.
Gymnastics/Monostructural Conditioning, Short/Sprint
“Bears & Bikes 2.0”
For time,
14 bearcrawl laps
18/16 calorie bike or rower
BL: SC=10, RX=14, RX+=18 laps
Calories: 18 for guys, 16 for gals
