Weightlifting Strength Developm ent Progressive Series- Week 7 of 12

Back or Front Squat:
Load:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%

Gymnastics/Monostructural Conditioning, Mid-Long Duration

“Linchpin Spin”
AMRAP 14:
1 rope climb
10 burpees
20 double unders

Jump: 3x singles, 1⁄2 att, 1⁄2 triples
Climb: SC=assisted or tape, RX=I-beam unassisted, RX+= legless

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:30 of hollow-body holds.
Strength: Bent-over dumbbell reverse flies, 4 x 10 reps heavy.

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

Before
Check 71/81/90% max squat; wear lifting shoes & belts; get a jump rope & empty bar.