Workout for 5/1/2017

Odd Object/Weightlifting Conditioning, Mid-Long Duration

“K-Bell Kelsey”
 5 rounds for time, all w/ k-bell:
 10 toes to kettlebell
 10 sumo deadlifts
 10 hang p-cleans
 10 American swings
 10 goblet squats
 60’ waiters’ walk
Load: SC=medium kettlebell, RX=53/35, RX+ = 70/44

Weightlifting Strength Development Progressive Series- Week 2 of 12

Push or Bench Press- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Using parallettes & do bounding drills (fwd, lat) for 10’
Strength: Handstand push-up negatives, 3-4 sets of 5-10


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

Before: Check 63/72/81% press max, wear wrist wraps.