Weightlifting Strength Development Progressive Series- Week 2 of 4

Conv or Sumo Deadlift:
Load:
Set 1: 3 x 70%
Set 2: 3 x 80%
Set 3: ME x 90%

Gymnastics Conditioning, Short/ Sprint Duration

“Barb”
For time, 1 round:
62 air-squat box jumps.

2:00 rest, then:

“Charli”
For time, 30 rounds:
2 push-ups
2 sit-ups

BJ: SC=easy height, RX=24/20
PU: SC=to a box, RX=to the floor
SU: RX=hands-to-laces sit-ups, RX+= platform sliders

After-Hour Accessory Cardio/ Flexibility Exercise

Run for 800-1600 meters at a 60-70% effort pace.
Spend 10’ addressing flexibility with long-duration stretches.

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

Before
Check 70/80/90% of DL max; maybe wear wrist wraps and a lifting belt.