Workout for 1/23/2017

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).

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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.