Barbell Strength Development Progressive Series- Week 2 of 3
Back or Front Squat-
3 sets of 10
Weightlifting Conditioning, Short-Mid Duration
200 Russian kettlebell swings
1 st 100: 2-arm swings
2 nd 100: 1-arm swings
After-Hour Accessory Exercise
Midline: 3 sets of 50-100 flutter kicks; heel touch to hips @ 90.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
Before class: Calculate 65/70% of squat max; get empty bar & small kettlebell or dumbbell; check 9-07-16 “Kim S” KB wt.
After class: Do accessory exercise, record workout results, clean & return equipment.