Weightlifting Strength Development Progressive Series- Week 3 of 4
Back for Front Squats
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:
Back or Front Squat 1-rep max
Monostructural/Weightlifting Conditioning, Short/Sprint
“Dirty South”
For time:
40 calorie row
45 dumbbell thrusters
500 meter run
Load: SC= 2 dumbbells that allow 45 reps in 3-4 sets (heavy), RX=2×40/2×25, RX+=2×50/2×35
After-Hour Accessory, Speed/Power Exercise
Speed: Do 10 x 10 calorie Assault Bike sprints as EMOM.
Power: Max-distance med-ball throw from seated position.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 71/81/90% of 1RM squat; empty bar for warmup; wear lifters/belts PRN
