Workout for 12/14/16

Weightlifting Strength & Stability Development

Overhead Squat 1-1-1-1-1-1-1 

Weightlifting/Gymnast Conditioning, Short-Mid-Duration

“Topsy Turvy”
 For time
9-15-21 rep rounds:
 Single-arm power snatches
 Overhead squats

P-snatch, RX: 50#/30# dumbbell
P-snatch, SC: Medium-load DB
OH squats, RX: 155/105 barbell
OH squats, SC: 50-60% 1RM 

After-Hour Accessory Exercise

Midline: Accumulate 5 minutes of side planks (2:30/side).
Posterior chain: Romanian deadlifts, 3 sets of 15.

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

Before: Check prev OHS 1RM; wear wrist wraps, lifting shoes.