May 2018

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 4 of 6

Shoulder or Push Press
Load:
Set 1: 10 reps @ 64-67%
Set 2: 10 reps @ 64-67%
Set 3: 10 reps @ 64-67%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 4 of 6

Back or Front Squat
Load:
Set 1: 10 reps @ 63-65%
Set 2: 10 reps @ 63-65%
Set 3: 10 reps @ 63-65%
Set 4: 7 reps @ 72-75%
Set 5: 7 reps @ 72-75%

Weightlifting Strength Test, “Fatigued” (End of Week)

In 15 minutes, work up quickly to a daily heavy or max load:
Clean & Jerk
Any style. Power, squat or split clean. Push or split jerk.

Gymnastic Conditioning, Mid Duration
“Nastic”
AMRAP 12:
9 Pull-ups, Strict
6 Pistols
3 Handstand Push-ups

Monostructural / Weightlifting Conditioning, Mid-Long Duration

“Country Cookin’”
AMRAP 16, in teams of 2:
120’ farmers’ carry
20 double unders
Teammates take turns doing full rounds. One works, one rests

Weightlifting / Monostructral Conditioning, Mid Duration
“Misty: Part A”
AMRAP 10:
200 M Run
5 Overhead/ Front Squats

Weightlifting Strength Develop. Hypertrophy Phase- Wk. 3 of 6
Back or Front Squat
Load:
Set 1: 10 reps @ 60-63%
Set 2: 10 reps @ 60-63%
Set 3: 10 reps @ 60-63%
Set 4: 7 reps @ 70%
Set 5: 7 reps @ 70%