Workout for 3/14/2017

Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%

Weightlifting/Monostructural Conditioning, Short-Mid Duration

“CompTrain WOD”
For time:
 30 thrusters
 90 double-unders
 20 thrusters
 60 double-unders
 10 thrusters
 30 double-unders
Thruster: SC=<40% p-press, RX=75/55, RX+=95/65

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Reverse hypers on the GHD, 3 sets of 12-15.

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

Before
Check workout results for 3-18-16 (this is a repeat); check 65/75/85% of squat max; get a jump rope & empty bar.