Workout for 11-1-16

Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 5
3-5 total sets as time permits.

Monostructural Conditioning, Short-Mid Duration

For time,
1 mile run
1 mile row
500 single-unders

After-Hour Accessory Exercise

Poster chain: Glute-bridges with barbell: 3 sets of 10 reps across. Go heavier than last week
Midline: Accumulate 100 ab crunches in fewest total sets


Before class: Calculate 70/75% of F/B squat max; get lifting shoes & belts, knee sleeves as desired. Empty bar for warmup. Check following dates for run or row times, for your baseline.

Previous 1 Mile Runs:
June 28, 2016 (Brian K wod)
April 18, 2016 (Megan A wod)
Previous 1 Mile Rows:
August 17, 2016
May 11, 2016

After class: Do accessory exercise, record workout results, clean & return equipment.