Workout for 11-3-16

Weightlifting Strength Development Progressive Series- Week 1 of 3

Conventional or Sumo Deadlift- Sets of 5
3-5 total sets as time permits.

Weightlifting/Gymnastics Conditioning, Mid-Durat, Heavy

“Terrible Twos”
 AMRAP 12, in teams of 2:
 2 power cleans, heavy
 2 muscle-ups, ring or bar

After-Hour Accessory Exercise

Midline: Spend 3 minutes shifting between face-up, face down, & side planks.
Posterior chain: 3 x 10 reverse hamstring curls OR hip extensions (GHD for either)


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

Before class: Get empty bar for warmup; calculate 80% of 1RM deadlift and power clean #s; get lifting belts if desired.