Weightlifting Strength Development Progressive Series- Week 4 of 12

Push or Bench Press- Deload
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Control the descent; drive up as fast as possible on each rep.

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Morgan”
For time:
300 double-unders
30 wall-balls
200 double-unders
20 wall-balls
100 double-unders
10 wall-balls
Jump rope: 2x singles, 100/75/50 attempts, ½ p-hops
WB: SC=lite-medium, RX=20/14, RX+= 30/20

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 40/50/60% press max; get a jump rope & med ball for the warmup.