Workout for 4/28/2017

Weightlifting Strength Development Progressive Series- Week 1 of 12

Conv or Sumo Deadlift- Sets of 5
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%

Tri-Modal Conditioning, Short/Sprint Duration

“Stacey K 2017”
For time, 21-15-9 of:
 Power clean
 Calories on the rower/bike
PC: SC=50-60% max p-clean, RX=115/75, RX+= 155/105
Jump rope: SC=3x singles, RX= doubles, RX+= unbroken doubles

After-Hour Accessory Strength Exercise

Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Do a heavy farmers’ carry, 400 meters.

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

Check 59/68/77% max deadlift, get a jump rope & bar.