Weightlifting Strength Developm Deload Week
Back or Front Squat:
Work up to heavy 3RM with 1sec pause at bottom
Temp: 01×0
:00 down, :01 pause at bottom, explode up, :00 pause at top
Weightlifting/Gymnastics Conditioning, Short-Mid Dura.
“Ranch Dressing”
4 Rounds for Time:
6 Dumbbell Turkish Get-ups
6 Dumbbell Overhead Squats
:20 Wall-sit
Weight is self-chosen. Use same dumbbell for both movements.
