Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat- Sets of 5
Load:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: Max reps x 81%

Weightlifting/Gymnastics Conditioning, Short-Mid Durat

“Carmen”
For time:
50 deadlifts
50 dips
Murph-style
Deadlift: SC=50-60% 1RM, RX=155/105, RX+= 225/155
Dips: SC=assisted, RX=unassisted (box), RX+ = unassisted (ring)

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Seated heel taps, 3 sets of 15 per leg.
Anterior Chain: Reverse curls w/ dumbbells, 3 sets of 15 per arm.

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

Before
Check 62/71/81% of squat max, 50-60% of deadlift max; get an empty bar (warm up)