Workout for 3/29/2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back or Front Squat:
Load:
 Set 1: 5 x 75%
 Set 2: 3 x 85%
 Set 3: Max reps x 95%

Weightlifting Conditioning, Short/Sprint Duration

“The Heroine”
For time:
 9-15-21 rep rounds of:
 Hang power clean
 American kettlebell swing

Hand Power Cleans: SC=50% clean max (light), RX=95/65, RX+=135/95
Kettlebell Swings: SC=light-medium, RX=53/35, RX+= 70/44

After-Hour Balance & Midline Accessory Exercise

Balance: Spend 5-8 minutes practicing pistols for balance.
Midline: Accumulate 2 minutes of L-holds in as few sets as poss.

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After:
Accessory exercise, recor orkout results in Sugar WOD, clean/return equipment

Before:
Check results for 3-29-16 (this is a repeat); check 75/85/95% of squat max; lifting belts.