Workout for 11-28-16

Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

 B-Squat: 80% of 1RM
 F-Squat: 75% of 1RM 

Weightlifting Conditioning, Short Duration, Heavy

 25 thruster buy-in
 With time left, max rounds:
 5 deadlifts
 5 power cleans

After-Hour Accessory Exercise

Posterior Chain: Bent-over reverse dumbbell flies, 3 x 12.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 12 per arm

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

Before: Get an empty bar for the warmup. Calculate 75/80% of squat maxes. Lifting shoes, lifting belts, knee sleeves PRN. Check 4-04-16 workout results.