Weightlifting Strength Development Progressive Series- Week 2 of 12

Front or Back Squat- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%

Monostructural/Weightlifting Conditioning, Short-Duration

“The Baby Deer”
3 rounds for time:
300 meter run
20 barbell lunges, front-racked
SC=40-50% f-squat max, RX=135/95, RX+= 155/105

After-Hour Balance & Midline Accessory Exercise

Strength: Barbell glute bridges with feet elevated, 4 x 10-12.
Midline: Accumulate ~50 GHD sit-ups at 40X0 tempo

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

Before: Check 63/72/81% max squat & 40-50% max f-squat; check 5-03-16 workout results (this is a repeat).