Workout for 5/8/2017

Weightlifting Strength Development Progressive Series- Week 3 of 12

Front or Back Squat- Sets of 5/3
Load:
 Set 1: 5 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

Weightlifting Conditioning, Short/Sprint Duration

“Mad Max”
For time,
 30 deadlifts
 400-meter med-ball run
Deads: SC=75% 1RM, RX=225/155, RX+= 305/205
MB: SC=lite, RX=20/14, RX+=30/20

After-Hour Balance & Midline Accessory Exercise

Strength: Barbell front-racked lunges, 4 x 10-12.
Midline: Reverse hypers, 4 x 10- 15 with a medium load.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 68/77/86% squat max, 75% deadlift max; empty bar for warmup;