Weightlifting Strength Development Progressive Series- Week 6 of 12
Front or Back Squat:
Set 1: 3 x 67%
Set 2: 3 x 76%
Set 3: ME x 86%
Gymnastics/Monostructural Conditioning, Short-Mid Duration
5 rounds for time:
Pull-ups: SC=assisted, RX=unassisted, RX+= muscle-ups
Pistols: SC=assisted, RX/RX+=unassisted
Jump rope: SC=3x singles or 1xattem, RX=dubs, RX+= 40 dubs
After-Hour Accessory Strength & Power Exercise
Strength: Bear-hug walk with a d-ball or heavy plates for 200m
Power: Throw a slamball as far as possible in 20 throws.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 67/76/86% squat max; get a jump rope; wear knee sleeves/lifting shoes as needed.