Workout for 12-7-16

Weightlifting Strength Development Progressive Series- Week 2 of 2

Conv or Sumo Deadlift- Sets of 3
4-8 total sets as time permits.

Load: 88% or more of 1RM

Weightlifting/Gymnastics Conditioning, Short-Mid

“Boot Scootin Booty”
For time,
 15-12-9-6-3 rep rounds:
 Front squats
 Pull-ups, C2B

After-Hour Accessory Exercise

Posterior chain: Band-resisted hamstring curls, 3 sets of 12
Balance: Practice frog stands

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

Before: Calculate 88% of deadlift 1RM, 50-60% of f-squat 1RM; wear knee sleeves, lifting belts, gymnastics grips; empty bar for warmups; check 11-30-15 notes