Weightlifting, Strength Development Progressive Series – Week 1 of 4
Shoulder or Bench Press:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM. If unknown, establish 5RM baseline.
Gymnastics/Weightlifting Conditioning, Short/Mid-Duration
“Brawner”
3 rounds for time:
30 box jumps
20 shoulder-to-overhead
10 pistols
Box jumps: SC=fast reps, RX=24/20, RX+=40 reps at 24/20
Shoulder-to-overhead: SC=65% S2) max, RX=135/95, RX+=165/115
Pistols: SC=assisted, RX/RX+=unassisted
