Workout for 12-6-16

Weightlifting Strength Development Progressive Series- Week 2 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

 B-Squat: 85% of 1RM
 F-Squat: 80% of 1RM 

Odd Object / Gymnastics Conditioning, Short-Mid, Heavy

 34 turkish get-ups
 4 rope climbs, legless

 TGU, RX: 70/44
 TGU, SC: Something heavy

After-Hour Accessory Exercise

Midline: Accumulate 4 minutes of standing goblet hold with DB. 

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

Before: Wear knee sleeves, wrist
wraps, tall socks for rope climbs;
calculate 80/85% of f/b- squat
1RM; empty bar for warmups.