Weightlifting Strength Development Progressive Series- Week 10/12

Conventional or Sumo Deadlift:
Load:
Set 1: 3 x 80%
Set 2: 3 x 85%
Set 3: ME x 90%

Gymnastics/Weightlifting Conditioning, Mid-Duration

“GSkell”
AMRAP 14:
Death by HSPU
With time left, AMRAP:
7 wall-balls, 7 pistols
WB: SC=medium, RX=20/14, RX+=30/20s

After-Hour Posterior Chain Accessory Exercise

Superset between the two….
3 sets of 14 good mornings
3 sets of 14 weighted step-ups

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

Before: Check 80/85/90% max deadlift; wear wrist wraps & knee sleeves as needed.