Weightlifting Strength Development Progressive Series- Week 7 of 12
Conventional or Sumo Deadlift:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%
Odd Object/Weightlifting Conditioning, Mid-Duration
300-meter farmers’ carry
300-meter plate-hug carry
200-meter sled push
15 tire flips
FC: SC=medium load, RX=2x53/2x35, RX+=2x70/2x44
BH: SC=2 smaller plates, RX=2x45/2x35, RX+=3x35/3x25
SP: SC/RX= empty sled, RX+= 1x45# plate/1x35# plate
After-Hour Balance & Midline Accessory Exercise
Strength: Feet-elevated ring rows, 4 x 8-12 difficult.
Midline: Reverse hypers, 4 x 12- 20 with medium-heavy load.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 71/81/90% max deadlift; get a pair of light DBs or KBs and one plate for warmups.