Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat- Sets of 5

Load:
Set 1: 5 x 59%
Set 2: 5 x 68%
Set 3: Max reps x 77%

Gymnastics/Weightlifting Conditioning, Short-Duration

CrossFit Linchpin WOD:
EMOM 10:
Evens: 20 thrusters
Odds: 15 burpees

Thruster, RX: 75/55
Thruster, SC: <40% of p-press

Goal is completion. Score is smallest # of reps done in 60 seconds (score 1: thrusters; 2: burpees).

After-Hour Accessory Exercise (Balance & Unilateral Control)

Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.

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

Before: Empty bar for warmup; knee sleeves, lifting shoes and wrist wraps for the workout; check 59, 68, 77% of squat max