Workout for 3/22/2017

Tri-Modal Conditioning, MidLong-Duration (Chipper)

“The Distance”
 For time,
 10 wall walks
 15 deadlifts
 25 goblet squats
 50 pull-ups
 75 double-unders
 100-meter sled push
 400-meter run or row

Deadlifts: SC=65% max,RX=205/135, RX+= 250/165
Pull-ups: SC=assisted, RX=unassisted, RX+=chest to bar
Goblets: SC=light-medium, RX=53/35, RX+= 70/44

Weightlifting Strength Development Progressive Series- Week 2 of 4

Shoulder or Push Press:
 Set 1: 3 x 70%
 Set 2: 3 x 80%
 Set 3: ME x 90%

After-Hour Accessory Speed/Power Exercise

Speed: Do 5 x 200-meter running sprints at 80-90% effort.
Power: Max-height stick jump, walking or running start allowed.

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

Check 70/80/90% of max press, 65% of max deadlift.