Weightlifting Strength Development Progressive Series- Week 1 of 4
Back or Front Squat- Sets of 5
Load:
Set 1: 5 x 59%
Set 2: 5 x 68%
Set 3: Max reps x 77%
Gymnastics/Weightlifting Conditioning, Short-Duration
CrossFit Linchpin WOD:
EMOM 10:
Evens: 20 thrusters
Odds: 15 burpees
Thruster, RX: 75/55
Thruster, SC: <40% of p-press
Goal is completion. Score is smallest # of reps done in 60 seconds (score 1: thrusters; 2: burpees).
After-Hour Accessory Exercise (Balance & Unilateral Control)
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Empty bar for warmup; knee sleeves, lifting shoes and wrist wraps for the workout; check 59, 68, 77% of squat max
