Workout for 11-7-16

Weightlifting Strength Development Progressive Series- Week 2 of 3

Back or Front Squat- Sets of 5
3-5 total sets as time permits.

Weightlifting/Odd Object Conditioning Heavy, Short-Duration

“Curt 42”
 7 rounds for time:
 6 x 1-arm kettlebell swing
 6 x 1-arm kettlebell thruster

After-Hour Accessory Exercise

Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accum. 50 GHD back extensions. Do weighted if able.

After class: Do accessory exercise, record workout results, clean & return equipment; check for progress (faster than 8-15). 

Before class: Get empty bar for warm up, calculate 75%/80% of squat max, get knee sleeves and/or lifting belts as needed; check 8-15-16 workout notes