Weightlifting Strength Development Progressive Series- Week 1 of 2
Conventional or Sumo Deadlift- Sets of 3
4-8 total sets as time permits.
Load: 84% of 1RM
Gymnastics/Monostructural Conditioning, Sprint Intervals
“Fast & Furious”
16 rounds for time, in teams:
240-foot indoor shuttle run
After-Hour Accessory Exercise
Midline: Russian twists with a plate: 3 sets of 20-30 reps.
Grip/Decompression: Do 1 max effort dead hang from pullup bar
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 84% of deadlift 1RM; maybe get lifting belts.