Weightlifting Strength Development Progressive Series- Week 1 of 4

Conventional or Sumo Deadlift- Sets of 5
Load:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: Max reps x 81%

Weightlifting Conditioning, Mid-Duration

“Jenny with a Bar”
For time, 3-6-9-12-15-18 reps:
Power clean (bar)
Burpee over bar

or

“Jenny with a Bell”
For time, 3-6-9-12-15-18 reps:
Power clean (2 dumbbells)
Dumbbell burpee

Load Bar: SC=40-50% p-clean, RX=95/65, RX+=115/75
Load Bell: SC=heaviest that could possibly be done UB, RX=40s/30s, RX+=50s/35s.

After-Hour Accessory Gymnastics/Balance Exercise

Practice “frog stand” handstands for 10 minutes.

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

Before
Check 62/71/81% of Deadlift max, 40-50% of power clean max; wear lifting belts & wrist wraps.