Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Load:
B-Squat: 80% of 1RM
F-Squat: 75% of 1RM

Weightlifting Conditioning, Short Duration, Heavy

“Susan”
AMRAP 8:
25 thruster buy-in
With time left, max rounds:
5 deadlifts
5 power cleans

After-Hour Accessory Exercise

Posterior Chain: Bent-over reverse dumbbell flies, 3 x 12.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 12 per arm

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: Get an empty bar for the warmup. Calculate 75/80% of squat maxes. Lifting shoes, lifting belts, knee sleeves PRN. Check 4-04-16 workout results.