Weightlifting Strength Development Progressive Series- Week 2 of 4
Back or Front Squat- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%
Weightlifting/Gymnastics Conditioning,Short-Mid Duration
“Squeaky Wheel”
For time,
21-15-9:
Hang squat cleans
Burpee box jumps
Hang Squat Clean: RX=135/95, SC= 45-55%
Burpee Box Jump: 24” for men, 20” for gals
After-Hour Accessory Exercise
Upper back: Barbell shrugs, 3 sets of 10 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 10 (across if wtd).
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Empty bar for warm up; calculate 63/72/81% squat max; wear knee sleeves & lifters.