Weightlifting Strength Develop. Progressive Series- Week 5 of 12
Shoulder or Push Press:
Load:
Set1:3×68%
Set2:3×77%
Set3:MEx88%
Monostructural / Gymnastics Conditioning, Long-Duration
“Death by Assualt“
From 0-10:00
Increase 3 calories each minute
BOYS: 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30
Girls: 1 – 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18
Rest if calorie count is not met.
“Pollock”
From 10:00-20:00
AMRAP 10:
100-Meter Run
10 Strict Pull-ups
3 Wall-walks
After-Hour Accessory
Single- Plane Exercise
Rotator cuff: Eternal rotation with small dumbbell or band, arm @ 90 degrees, 2×60 sec ea
Hamstrings: Banded hamstring curls, seated, 4×20 each side
