Workout for 2/10/2017

Weightlifting/Gymnastics Conditioning, Long-Duration

“Katie S”
 AMRAP 20:
 1-2-3-4-5-6 etc rep rounds:
 Deadlift (RX+ = 225/155, RX=185/115, SC=40%)
 Pull-up
 Box dip
 0:30 rest bx rounds
Pull-up/dip: RX = unassisted, SC= assisted, RX+ = muscle-up.

Weightlifting Strength Development Progressive Series- Week 4 of 4

Shoulder or Push Press- Deload
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

After-Hour Accessory Gymnastics/Balance Exercise

Practice pistols (weighted if possible) for 10 minutes.

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

Before: Check 40% deadlift max; wear gymnastics grips/wrist wraps; check 40/50/60% press max.