WEEK 5 - OLYMPIC LIFTING OR BOX SQUATS

Some feet-elevated dips to put more load on the triceps

1. Push press -- heavyish 5
2. Hang clean + clean -- 3 heavy sets
3. Clean pulls 3x3 @ 110% clean
4. Front squats 5x3 @ 80%

OR

Box squat 8x3 @ 65%

Glute bridges with a band 3x12 @ 50% squat

3 - 4 rounds
15 knees to elbows
30 second plank hold
Rest 30 seconds
10 ab wheels
20 v-sit crunches
Rest 30 seconds
20 crunches
12 Russian twists
Rest 30 seconds

Recovery Is Critical - 4 Points To Focus On

Mercury Strength and Conditioning

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