Workout for 4/4/2017

Weightlifting Strength Development Progressive Series- Week 4 of 4

Front or Back Squat:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Odd Object/Monostructural Conditioning, Repeated Sprints

EMOM 18:
 Evens: 10 dumbbell thrusters
 Odds: 100 meter run
Dumbbell Thrusters: SC=light-medium, RX=2x35/2x20, RX+= 2x50/2x35

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.

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

Before: Check 40/50/60% max squat, knee sleeves/wrist wraps.