Workout for 3/3/2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Conventional or Sumo Deadlifts
Load:
 Set 1: 5 x 71%
 Set 2: 3 x 81%
 Set 3: Max reps x 90%

OR

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

Conv or Sumo Dead 1-rep max

Weightlifting (Odd Object) Conditioning, Repeated Sprints

“Kevin K”
12 rounds for time, teams of 2:
 10 sumo deadlift high pulls
 20 Russian kettlebell swings
 40’ pinch-grip plate carry
Kettlebell: SC=light & fast, RX=53/35, RX+= 70/44
Plate: SC=doable for UB rounds, RX=2x35/2x25, RX+=2x45/2x35

After-Hour Accessory Gymnastics/Balance Exercise

Practice planche progressions for 10 minutes


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

Before
Check workout results for 3-01-16 (this is a repeat); check 71/81/90% of DL max.