Workout for 2/1/2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Conventional or Sumo Deadlift- Sets of 3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

Odd Object/Gymnastics Conditioning, Mid-Duration

“Nikki T”
 2 rounds, for time:
 46 wall-balls
 46 toes to bar
Wall-ball: RX=20/14, SC= ball that allows 47 reps in <= 3 sets

After-Hour Accessory Exercise, Speed & Power

Speed: Do 10 x 100 meter sprints as an EMOM.
Power: Max-height knee jumps.

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

Before: Check results for 1-29- 16; empty bar for warmup; check 68/77/86% deadlift max; wear lifting belts & gymnastics grips as needed.