Monostructural/Weightlifting Conditioning, Mid-Long Duration
“Country Cookin’”
AMRAP 16, in teams of 2:
120’ farmers’ carry
20 double-unders
Teammates take turns doing full rounds. One works, one rests.
FC: SC=something heavy, RX=2×60/2×40, RX+=2×70/2×53
JR: SC=60 singles/10 attempts, RX= 20 doubles, RX+=5 triples
Weightlifting Strength Development Progressive Series- Week 2 of 12
Conv or Sumo Deadlift- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Reverse hypers or back extensions, 3×12-15 heavy.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 63/72/81% max deadlift, and get a jump rope.
