Workout for 1/30/2017

Weightlifting Strength Development Progressive Series- Week 3 of 4

Back or Front Squat- Sets of 3
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

Weightlifting/Gymnastics Conditioning, Short-Mid Duration


For time,
 50-40-30 reps of thrusters
 5-4-3 reps of muscle-ups
Thruster: RX=65/45, SC=very light (<40% push press max).

After-Hour Accessory Exercise, Midline and Anterior Chain

Midline: Toes to kettlebell, 3 sets of 12.
Anterior Chain: Hammer curls w/ d-bells, 3 sets of 12 per arm.

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

Before: Check results for 1-25-16; check 68/77/86% of squat max, 40% p-press max.