Weightlifting Strength Development Progressive Series- Week 4 of 4
Front or Back Squat:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Odd Object/Monostructural Conditioning, Repeated Sprints
Evens: 10 dumbbell thrusters
Odds: 100 meter run
Dumbbell Thrusters: SC=light-medium, RX=2x35/2x20, RX+= 2x50/2x35
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 40/50/60% max squat, knee sleeves/wrist wraps.