Workout for 10-24-16

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- 3 sets of 10

Monostructural/Gymnastics, Short-Mid Duration

3 rounds for time:
300 meter run or row
27 box jump-overs
24 lunges 

After-Hour Accessory Exercise

Midline: 3 sets of 50-100 flutter kicks; heel touch to hips @ 90.
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.


After class: Do accessory exercise, record workout results, clean & return equipment. 

Before class: Calculate 68/73# of F/B squat max; get lifting shoes & belts, knee sleeves as desired. Get an empty bar for warmup.