Weightlifting Strength Development Progressive Series- Week 1 of 12

Back or Front Squat- Sets of 5
Load:
Set 1: 5 x 59%
Set 2: 5 x 68%
Set 3: Max reps x 77%

Weightlifting Conditioning, Short/Sprint Duration

“Speal Wheels”
For time,
3 rounds:
25 power snatches
25 front squats
Load: SC=<50% p-snatch, RX=55/35, RX+= 75/55

After-Hour Balance & Midline Accessory Exercise

Strength: Barbell glute bridges with feet elevated, 4 x 10-12.
Midline: Accumulate 100-300 flutter kicks, supine

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

Before
Check 59/68/77% squat max, 50% p-snatch max, wear lifting shoes/knee sleeves PRN.