Weightlifting Strength Development Progressive Series- Week 2 of 2

Conventional or Sumo Deadlift-
3 sets of 10 across

Weightlifting/Gymnastics Conditioning, Short-Duration

“Virginia”
For max reps at each station:
3:00: Push presses
2:00: Single-arm deadlifts
1:00: Rest & record scores
3:00: Push presses
2:00: Single-arm deadlifts

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of side planks (1.5 min/side).
Position: Accumulate 2 minutes of ring support holds (with turnout, if possible).

After class: Do accessory exercise, record workout results, clean & return equipment.

Before class: Calculate 80% of deadlift 1RM; get lifting belts.