Workout for 3/31/2017

Weightlifting/Gymnastics Conditioning, Mid-Long-Duration

“JJ” – Hero Workout
 For time,
 1-10 squat cleans
 10-1 handstand push-ups

SC: SC=65-75% clean max, RX=135/95, RX+= 185/120
HSPU: SC=push-up, RX=@wall, RX+=parallette or freestanding

Weightlifting Strength Development Progressive Series- Week 3 of 4

Shoulder or Push Press:
Load:
 Set 1: 5 x 75%
 Set 2: 3 x 85%
 Set 3: Max reps x 95%

After-Hour Accessory Cardiovascular/Flexibility Exercise

Run for 800-1600 meters at a 65-75% effort pace.
Spend 10’ addressing flexibility with long-duration stretches.

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

Before
Check 65-75% of clean max; 75/85/95% of press max; wear wrist wraps & lifting shoes.