Weightlifting Strength Development Progressive Series- Week 3 of 4
Conventional or Sumo Deadlifts
Load:
Set 1: 5 x 71%
Set 2: 3 x 81%
Set 3: Max reps x 90%
OR
For relative newbies who need to re-establish a max now:
Conv or Sumo Dead 1-rep max
Weightlifting (Odd Object) Conditioning, Repeated Sprints
“Kevin K”
12 rounds for time, teams of 2:
10 sumo deadlift high pulls
20 Russian kettlebell swings
40’ pinch-grip plate carry
Kettlebell: SC=light & fast, RX=53/35, RX+= 70/44
Plate: SC=doable for UB rounds, RX=2×35/2×25, RX+=2×45/2×35
After-Hour Accessory Gymnastics/Balance Exercise
Practice planche progressions for 10 minutes
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check workout results for 3-01-16 (this is a repeat); check 71/81/90% of DL max.
