Weightlifting Strength Development Progressive Series- Week 3 of 4
Conventional or Sumo Deadlift- Sets of 3
Load:
Set 1: 3 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
Odd Object/Gymnastics Conditioning, Mid-Duration
“Nikki T”
2 rounds, for time:
46 wall-balls
46 toes to bar
Wall-ball: RX=20/14, SC= ball that allows 47 reps in <= 3 sets
After-Hour Accessory Exercise, Speed & Power
Speed: Do 10 x 100 meter sprints as an EMOM.
Power: Max-height knee jumps.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check results for 1-29- 16; empty bar for warmup; check 68/77/86% deadlift max; wear lifting belts & gymnastics grips as needed.
