Weightlifting Strength Development Progressive Series- Week 2 of 4

Conv or Sumo Deadlift- Sets of 3
Load:
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%

Weightlifting Conditioning, Short-Mid Duration

“Team Grace”
In teams of 2, divided:
   30 clean & jerks

with no rest…

“Team DT”
In teams of 2, divided:
   5 rounds:
   12 deadlifts
   9 hang power cleans
   6 push jerks

After-Hour Accessory Exercise, Midline & Posterior Chain

Midline: L-holds. Accumulate 2 minutes. This also deloads spine.
Posterior chain: GHD reverse hamstring curls, 3 x 10.

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

Before: Check 67/76/86% DL max, 50-60% jerk max