Weightlifting Strength Development Progressive Series- Week 2 of 3
Conventional or Sumo Deadlift- Sets of 5
3-5 total sets as time permits.
Gymnastics/Monostructural Conditioning, Sprint Intervals
“Pistol-Whipped”
12 rounds for time, teams of 2:
10 pistols, alternating
10 triple-unders
15-minute time cap.
After-Hour Accessory Exercise
Strength: Bicep curls with full supination at the top. 3 sets of 10 reps across, challenging.
Balance: Spend 5 minutes practicing frog stands, or frog stand with transition to handstand.
After: Do accessory exercise, record workout results, clean & return equipment. Compare to 8-18-16 “Pistol-Whipped”
Before: Get an empty bar for the warmup. Get jump rope. Knee sleeves/lifting shoes as desired; calculate 84% of deadlift 1RM. Check 8-18-16 workout notes.
