Weightlifting Strength Development Progressive Series- Week 5 of 12
Front or Back Squat:
Load:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: ME x 81%
Monostructural/Weightlifting Conditioning, Short/Sprint
“Nate A”
For time,
2 rounds:
25 power cleans
200 meter run
The workout starts & ends with
50 double-unders (bookends).
PC: SC=50-60% max clean; RX=115/75, RX+= 135/95
Jump rope scaling: 2x singles (100) or ½ attempts (25) per set.
After-Hour Accessory Strength Exercise
Strength: Do a heavy farmers’ carry or yoke carry, 400 meters.
Strength: Low-handle sled push 200 meters. Heavy.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 62/71/81% max squat; 50-60% max clean; get a jump rope.
