Weightlifting Strength Development Progressive Series- Week 9 of 12

Conventional or Sumo Deadlift:
Load:
Set 1: 5 x 75%
Set 2: 5 x 80%
Set 3: ME x 85%

Weightlifting/Gymnastics Conditioning, Short-Sprint Duration

“Donna DT”
For time, 3 rounds:
12 deadlifts
9 hang power cleans
6 shoulder-to-overhead
3 rope climbs
Bar: SC= 40-50% least move; RX= 115/75, RX+= 155/105

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Set up parallettes and practice lateral bounding.
Strength: Ring support hold/ ring plank/ ring handstand holds. Spend 5 minutes on practice.

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

Before: Check 75/80/85% max deadlift; 50-60% HPC/SO; get an empty bar for the warmup.