Weightlifting Strength Development Progressive Series- Week 3 of 3
Back or Front Squat- Sets of 5
3-5 total sets as time permits.
Monostructural/Gymnastics Conditioning, Short-Mid Duratation
“Rising Star (standard)”
AMRAP 10:
100 meter run
1 rope climb
OR
“Rising Star (legless)”
AMRAP 10:
100 meter run
1 legless rope climb
After-Hour Accessory Exercise
Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Posterior chain: Seated bandresisted hamstring curls, 3x15.
After class: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before class: Get empty bar for warm up, calculate 78%/83% of front/back squat max, get knee sleeves and/or lifting belts as needed. Wear shin protection today!!