Weightlifting Strength Development Progressive Series- Week 9 of 12

Back or Front Squat:
Load:
Set 1: 5 x 75%
Set 2: 5 x 80%
Set 3: ME x 85%

Weightlifting Conditioning, Short-Mid Duration

“Rose Thorn”
For time:
40 squat clean & jerks
C&J: SC=60-70% max C or J, RX= 135/95, RX+= 185/115

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 50-100 strict hanging leg raises.
Strength: Dumbbell skull crushers, 3 sets of 10-15.

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

Before: Check 75/80/85% squat max; 65-70% of max clean/jerk