Barbell Strength Development Progressive Series- Week 1 of 2

Conventional or Sumo Deadlift-
3 sets of 10 across

Weightlifting/Gymnastics Condit, Short Duration

“Elizabeth”
For time,
21-15-9:
Power cleans
Ring dips

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of face-up planks.
Posterior chain: 3 x 12 reverse hamstring curls OR hip extensions (GHD for either).

After class: Do accessory exercise, record workout results, clean & return equipment. Compare results to 6-14-15.

Before class: Get empty bar; calculate 70% DL 1RM, 50-65% of p-clean 1RM; check 6-04-15 “Elizabeth” time for baseline.