Workout for 11-15-16

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.

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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!!