Workout for 3/21/2017

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat:
Load:
 Set 1: 3 x 70%
 Set 2: 3 x 80%
 Set 3: ME x 90%

Weightlifting Conditioning, Short-Duration (Choose Only 1)

“Grace”
 For time, 30 clean & jerks

“Peebs”
 For time, 30 clean & jerks

“Double Grace”
 For time, 60 clean & jerks

Grace: SC=light-medium (<65% clean/jerk max), RX=135/95
Peebs: SC=med-heavy (65-80% clean/jerk max), RX=185/120
Double Grace: SC=light (<50% clean/jerk max), RX=115/75

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 3-22-16 (this is a repeat); check 70/80/90% of squat max, & 50/65/80% of clean/jerk max