Workout for 3/9/2017

Weightlifting Strength Development Progressive Series- Week 4 of 4

Conventional or Sumo Deadlift:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Weightlifting/Gymnastics Conditioning, Sprint Intervals

“Chuck B”
8 rounds for time, teams of 2:
 9 deadlifts
 12 push-ups
 15 box jumps
Teammates take turns doing full rounds. 4 rounds per teammate.
Load: SC=<40% DL 1RM, RX=155/105, RX+= 225/155

After-Hour Accessory Speed/Power Exercise

Speed: Do 10 x 100-meter running sprints as EMOM.
Power: Max-height knee jump.

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

Check 40/50/60% of DL 1RM; no other prep work today.