Workout for 11-11-16

Weightlifting Strength Development Progressive Series- Week 2 of 3

Conventional or Sumo Deadlift- Sets of 5
3-5 total sets as time permits.

Gymnastics/Monostructural Conditioning, Sprint Intervals

“Pistol-Whipped”
12 rounds for time, teams of 2:
10 pistols, alternating
10 triple-unders

15-minute time cap. 

After-Hour Accessory Exercise

Strength: Bicep curls with full supination at the top. 3 sets of 10 reps across, challenging.
Balance: Spend 5 minutes practicing frog stands, or frog stand with transition to handstand.


After: Do accessory exercise, record workout results, clean & return equipment. Compare to 8-18-16 “Pistol-Whipped”

Before: Get an empty bar for the warmup. Get jump rope. Knee sleeves/lifting shoes as desired; calculate 84% of deadlift 1RM. Check 8-18-16 workout notes.