Weightlifting Strength Developm Transitional / Deload Week
Back or Front Squat
Working up to a heavy single
No more than 8-8.5/10 effort
Misses or fails = 50 burpees
Gymnastics Conditioning, Mid- Duration Intervals
8 sit-ups, GHD
After-Hour Accessory Strength Development Exercise
Shoulder or Bench Press: 6 sets of 5 presses with dumbbells.
Single-leg Romanian Deadlift: 3 sets of 12, light-medium load.