Weightlifting Strength Development Progressive Series- Week 5 of 12
Push or Bench Press:
Load:
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: ME x 81%
Weightlifting/Gymnastics Conditioning, Short-Mid Duration
“Joanna”
5 rounds for time:
10 thrusters
8 over-bar burpees
Thruster: SC=<55% p-press; RX= 95/65, RX+= 115/75
After-Hour Balance & Midline Accessory Exercise
Strength: Bulgarian Split Squats, 4 x 10-12 per leg.
Midline: Reverse hypers, 4 x 10-15 with medium load.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 62/71/81/55% max press; get empty bar for the warmup, wear wrist wraps.
