Congratulations to Coach Lacey on winning her weight class at the Front Range Olympic Weightlifting Competition!
Strength
Back Squat (Build to two sets of 5 reps)
Conditioning
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squat
10 Burpees
10 Ground to Overhead
10 Overhead Squat
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first.
Recommended weights 95/65 lbs.
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%