Workout for 2/21/2017

Weightlifting Strength Development Progressive Series- Week 2 of 4

Back or Front Squat- Sets of 3
   Set 1: 3 x 67%
   Set 2: 3 x 76%
   Set 3: Max reps x 86%

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Booty Werk”
For time,
   21-18-15-12-9-6-3 rep rounds:

Deads: SC=25-35% of max… RX=155/105… RX+ = 185/115
Pistols: SC=assisted… RX= un-assisted… RX+ =wtd with 10#/5#

After-Hour Accessory Exercise, Speed & Power

Speed: Do 10 x 10 calorie Assault Bike sprints as EMOM.
Power: Max-height box jumps

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


Check 67/76/86% max squat; 25-35% max dead; check 2-09-16 workout results (repeat)