Weightlifting Strength Development Progressive Series- Week 3 of 4

Conv or Sumo Deadlift:
Load:
Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: Max reps x 95%

Weightlifting/Gymnastics Conditioning, Sprint Repeats

“All-Out Abs & Ass-ets”
14 rounds for time, teams of 2:
7 deadlifts
7 candlesticks
7 sit-ups
Deads: SC=60% 1RM, RX=205/135, RX+= 245/165

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Accumulate 2:00 of a GHD sit-up (face-up) static hold.
Anterior Chain: Dumbbell reverse curls, 3 sets of 12-15.

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

Before:
Check 60/75/85/95% of Deadlift max. Get lifting belts.