Weightlifting Strength Development Progressive Series- Week 4 of 12

Conv or Sumo Deadlift- 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.

Weightlifting Conditioning, MidLong Duration

“Blackhawk” In teams of 2:
For time:
150 deadlifts
100 power snatches
All work divided.
DL: SC=50% max; RX=205/135
PS: SC=50% max; RX=115/75

After-Hour Accessory Accuracy/Flexibility Exercise

Accuracy: Play a throwing game with a lacrosse ball. Spend 10’ addressing flexibility with long-duration stretches

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

Before
Check 5-14-16 workout results (this is a repeat); check 40/50/60% max deadlift & 50% max snatch.