Weightlifting Strength Development Progressive Series- Week 1 of 4
Back or Front Squat- Sets of 5
Set 1: 5 x 62%
Set 2: 5 x 71%
Set 3: Max reps x 81%
Weightlifting/Gymnastics Conditioning, Short-Mid Durat
Deadlift: SC=50-60% 1RM, RX=155/105, RX+= 225/155
Dips: SC=assisted, RX=unassisted (box), RX+ = unassisted (ring)
After-Hour Accessory Exercise, Midline and Anterior Chain
Midline: Seated heel taps, 3 sets of 15 per leg.
Anterior Chain: Reverse curls w/ dumbbells, 3 sets of 15 per arm.
Accessory exercise, record workout results in Sugar WOD,clean/return equipment.
Check 62/71/81% of squat max, 50-60% of deadlift max; get an empty bar (warm up)