Workout for 6/9/2017

Weightlifting Strength Development Progressive Series- Week 7 of 12

Push or Bench Press:
 Set 1: 3 x 71%
 Set 2: 3 x 81%
 Set 3: ME x 90%

Gymnastics/Weightlifting Conditioning, Mid-Duration

“Tequila Sunrise”
For time, in teams of 2:
 100 pull-ups
 100 dips
 100 front-racked lunges
Pull-ups/dips: SC=assisted, RX= unassisted, RX+= muscle-ups
Lunges: SC=medium KBs/DBs, RX=2x50/2x35, RX+=2x70/2x44

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Set up parallettes and practice lateral bounding.
Strength: Ring support hold/ ring plank/ ring handstand holds.
Spend 5 minutes on practice.


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


Check 71/81/90% press max; wear wrist wraps, grips.