Weightlifting Strength Development Progressive Series- Week 1 of 4
Back or Front Squat:
Load:
Set 1: 5 x 65%
Set 2: 5 x 75%
Set 3: Max reps x 85%
Weightlifting/Monostructural Conditioning, Short-Mid Duration
“CompTrain WOD”
For time:
30 thrusters
90 double-unders
20 thrusters
60 double-unders
10 thrusters
30 double-unders
Thruster: SC=<40% p-press, RX=75/55, RX+=95/65
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Reverse hypers on the GHD, 3 sets of 12-15.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check workout results for 3-18-16 (this is a repeat); check 65/75/85% of squat max; get a jump rope & empty bar.
