Weightlifting Strength- Deload Week
Zercher Squats
6 – 4 – 4 – 2 – 2 – 2 – 2 – etc
Work up to a difficult double
No more than 8/10 effort
Misses or fails = 50 burpees
Don’t max out. Trust the process. Avoid lifting belts, or you’re trying too hard.
Weightlifting Conditioning, Mid Duration
“Lucky 13”
AMRAP 13:
13 overhead lunges
13 back squats
Rest 1:00
Bar: SC= light bar or no bar at all, RX= 45/35, RX+ 75/55
Suggest: rest w/ bar back-racked
