Weightlifting Speed Development Conjugate Method Transition
Front or Back Squats, 10 x 2 Control the down, explode up.
From rack. This will be done as an EMOM. Load: 70% of 1RM.
Gymnastics Conditioning, MidDuration Intervals
4 handstand push-ups
8 pistols, alternating
12 pull-ups, C2B
After-Hour Accessory Exercise
Midline: Russian twists with a plate: 3 sets of 20-30 reps.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 70% Front or Back squat max; wear wrist wraps, gymnastics grips, knee sleeves & lifting shoes as desired (pistols).