Workout for 12/12/16

Weightlifting Strength Development Progressive Series- Week 3 of 3

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

Weightlifting Conditioning, Short/Sprint

“Posterior Power”
5 rounds for time:
 10 deadlifts
 10 power cleans

Load, RX: 135/95
Load, SC: 50-60% of 1RM clean 

After-Hour Accessory Exercise

Midline: Medicine ball front leg raises, 3 sets of 15.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 15 per arm.

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

Before: Wear knee sleeves, belts, lifting shoes; calculate 83/88% of f/b- squat 1RM; get an empty bar for warm ups