Workout for 5/4/2017

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Country Cookin’”
AMRAP 16, in teams of 2:
 120’ farmers’ carry
 20 double-unders
Teammates take turns doing full rounds. One works, one rests.
FC: SC=something heavy, RX=2x60/2x40, RX+=2x70/2x53
JR: SC=60 singles/10 attempts, RX= 20 doubles, RX+=5 triples

Weightlifting Strength Development Progressive Series- Week 2 of 12

Conv or Sumo Deadlift- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Reverse hypers or back extensions, 3x12-15 heavy.

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

Before: Check 63/72/81% max deadlift, and get a jump rope.