Workout for 2/28/2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back for Front Squats
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%


For relative newbies who need to re-establish a max now:

Back or Front Squat 1-rep max

Monostructural/Weightlifting Conditioning, Short/Sprint

“Dirty South”

For time:
 40 calorie row
 45 dumbbell thrusters
 500 meter run
Load: SC= 2 dumbbells that allow 45 reps in 3-4 sets (heavy), RX=2x40/2x25, RX+=2x50/2x35

After-Hour Accessory, Speed/Power Exercise

Speed: Do 10 x 10 calorie Assault Bike sprints as EMOM.
Power: Max-distance med-ball throw from seated position.

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

Check 71/81/90% of 1RM squat; empty bar for warmup; wear lifters/belts PRN