Weightlifting Strength Development Progressive Series- Week 4 of 4
Conventional or Sumo Deadlift:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Weightlifting/Gymnastics Conditioning, Sprint Intervals
“Chuck B”
8 rounds for time, teams of 2:
9 deadlifts
12 push-ups
15 box jumps
Teammates take turns doing full rounds. 4 rounds per teammate.
Load: SC=<40% DL 1RM, RX=155/105, RX+= 225/155
After-Hour Accessory Speed/Power Exercise
Speed: Do 10 x 100-meter running sprints as EMOM.
Power: Max-height knee jump.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 40/50/60% of DL 1RM; no other prep work today.
