Workout for 12-1-16

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:
 7 burpees
 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.