Weightlifting Strength Development Progressive Series- Week 2 of 4
Conv or Sumo Deadlift- Sets of 3
Load:
Set 1: 3 x 67%
Set 2: 3 x 76%
Set 3: Max reps x 86%
Weightlifting Conditioning, Short-Mid Duration
“Team Grace”
In teams of 2, divided:
30 clean & jerks
with no rest…
“Team DT”
In teams of 2, divided:
5 rounds:
12 deadlifts
9 hang power cleans
6 push jerks
After-Hour Accessory Exercise, Midline & Posterior Chain
Midline: L-holds. Accumulate 2 minutes. This also deloads spine.
Posterior chain: GHD reverse hamstring curls, 3 x 10.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 67/76/86% DL max, 50-60% jerk max
