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