WEEK 1 - OLYMPIC LIFTING OR BOX SQUAT

Clean pull 3x3

Power clean 5x2 @ 70%

Front squat 5x3 @ 70%

OR

Box squat 8x3 @ 60%

Glute bridge 4x10 @ 55%

AMRAP 20 minutes
15 knees to elbows
30 second plank hold
Rest 30 seconds
10 ab wheel rollouts
20 v-sit crunches on a bench
Rest 30 seconds
20 crunches (weight optional)
12 Russian twists
Rest 30 seconds

Short-Term Recovery Strategies Blunt Training Adaptation

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada