Weightlifting Strength Development Progressive Series – Week 2 of 4
Back or Front Squats:
5 sets of 5 reps
Load: 90% 5RM baseline
If unknown, use 80% 1RM
In ~7:00, build to working load
Then: 1 set of 5 every 3 minutes
Weightlifting Conditioning, Short/Mid-Duration
“Ellie”
AMRAP 10:
12 kettlebell swings, Russian
14 kettlebell push jerks, 1-arm
For both KB movements: SC=medium, RX=53/35, RX+=70/44
DBs can be used if KB shortage.
