Weightlifting Strength Development Progressive Series- Week 3 of 12
Push or Bench Press- Sets of 5/3
Load:
Set 1: 5 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
Tri-Modal Conditioning, MidLong Duration Intervals
“Aimee”
AMRAP 17, in teams of 2:
Alpha round:
20 dumbbell shoulder-overhead
300 meter run
Beta round:
20 sit-ups, GHD
300 meter run
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings with barbell, 3×12-15 heavy.
Before
Check 68/77/86% press max; check 5-12-16 WOD notes (this is a repeat); get wrist wraps
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
