Weightlifting Strength Development Progressive Series- Week 4 of 4

Shoulder or Push Press:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%

Weightlifting/Monostructural Conditioning, Repeated Sprints

“Woody”
6 rounds, in teams of 2:
15 power cleans
45 jump rope
15 push jerks
45 jump rope

Then,

6 rounds, in teams of 2:
Overhead lunges, 6 mats
High-handle sled sprint
Take turns finishing full rounds.

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Practice on the agility ladder for 10 minutes.
Strength: Practice the pegboard for 10 minutes.

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

Before
Check 40/50/60% max press, get a jump rope.