Odd Object/Weightlifting Conditioning, Mid-Long Duration
“K-Bell Kelsey”
5 rounds for time, all w/ k-bell:
10 toes to kettlebell
10 sumo deadlifts
10 hang p-cleans
10 American swings
10 goblet squats
60’ waiters’ walk
Load: SC=medium kettlebell, RX=53/35, RX+ = 70/44
Weightlifting Strength Development Progressive Series- Week 2 of 12
Push or Bench Press- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Using parallettes & do bounding drills (fwd, lat) for 10’
Strength: Handstand push-up negatives, 3-4 sets of 5-10
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 63/72/81% press max, wear wrist wraps.
