Weightlifting Strength Development Progressive Series
Pause Back or Front Squats
Climbing. 1-sec pause at bottom. Work to a max.
Gymnastics/Weightlifting Condit Short-Mid Duration
4 rounds for time:
16 push presses
After-Hour Accessory Strength Exercise
Strength: 5 sets of 2 rack pulls, heavy, across
Strength: 10 sets of 2 pull-ups, resisted with bands if able.