Weightlifting Speed Development Westside Barbell Transition
Front or Back Squats, 10 x 2
Control the down, explode up.
From rack. This will be done as an EMOM. Load: 65% of 1RM.
Weightlifting Conditioning, Short-Mid-Duration
90 push jerks
90 back squats
Load: Empty bar (45/35).
Upon completion, rest for exactly 2:00, then:
For time, 90 sit-ups, GHD
After-Hour Accessory Exercise
Anterior chain: Do four minutes of face-down Chinese planks.
Balance: Practice frog stands.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 65% of front or back squat max; get an empty bar.