Weightlifting Strength Development Progressive Series- Week 4 of 12
Conv or Sumo Deadlift- Deload
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Control the descent; drive up as fast as possible on each rep.
Weightlifting Conditioning, MidLong Duration
“Blackhawk” In teams of 2:
100 power snatches
All work divided.
DL: SC=50% max; RX=205/135
PS: SC=50% max; RX=115/75
After-Hour Accessory Accuracy/Flexibility Exercise
Accuracy: Play a throwing game with a lacrosse ball. Spend 10’ addressing flexibility with long-duration stretches
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 5-14-16 workout results (this is a repeat); check 40/50/60% max deadlift & 50% max snatch.