Tri-Modal Conditioning, Mid-Long Duration
“Josh D’s Six-Rounder”
6 rounds for time:
6 squat cleans
6 over-bar burpees
200 meter run
Cleans: SC=60-65% 1RM… RX= 135/95… RX+ = 185/110
Weightlifting Strength Development Progressive Series- Week 2 of 4
Shoulder or Push Press- Sets of 3
Load:
Set 1: 3 x 67%
Set 2: 3 x 76%
Set 3: Max reps x 86%
After-Hour Accessory Exercise, Midline and Anterior Chain
Midline: Parallette knee-raise-to-L-hold, 3 sets of 10.
Anterior Chain: Supinated curls w/ d-bells, 3 sets of 10 per arm.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Get empty bar for WU; check 60-65% clean max and 67/76/86% press maxes; wear knee sleeves; check 2-12-16 workout results (this is a repeat).