Weightlifting Strength Development Progressive Series- Week 4 of 12
Front or Back Squat- Deload
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Control the descent; drive up as fast as possible on each rep.
Monostructural/Gymnastics Conditioning, Long-Duration
15 air squats
SC= assisted at all, RX=unassist, RX+= unassisted & weight vest.
After-Hour Accessory Strength Exercise
Strength: Do a heavy farmers’ carry or yoke carry, 400 meters.
Strength: Walk a heavy sled 300 meters backward.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Wear gymnastics grips; get a light KB or DB for warmup; check 40/50/60% of squat max.