Weightlifting Strength Development Progressive Series- Week 3 of 4
Back or Front Squat- Sets of 3
Load:
Set 1: 3 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
Weightlifting/Gymnastics Conditioning, Short-Mid Duration
“MOOR THRUSTERZZ!”
For time,
50-40-30 reps of thrusters
5-4-3 reps of muscle-ups
Thruster: RX=65/45, SC=very light (<40% push press max).
After-Hour Accessory Exercise, Midline and Anterior Chain
Midline: Toes to kettlebell, 3 sets of 12.
Anterior Chain: Hammer curls w/ d-bells, 3 sets of 12 per arm.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check results for 1-25-16; check 68/77/86% of squat max, 40% p-press max.