Workout for 1/20/2017

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conventional or Sumo Deadlift- Sets of 5

 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%

Gymnastic/Weightlifting Condition, Short-Mid Duration

“Ashley B-Dubs”
 20 rounds for time:
 3 pull-ups
 3 toes to bar
 3 hang squat cleans w/ 2 DBs

Hang Squat Clean RX: 2x50s/2x30s
Hang Squat Clean SC: Light-medium weight

After-Hour Accessory Exercise

Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds

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

Before: Check 59, 68, 77% of deadlift max; have an empty bar for warmup, wear gymnast grips