Weightlifting Strength Development Transitional Week – Deload
Back or Front Squat- Heavy Single Rep(s) at 9/10 difficulty
Gymnastics Conditioning, Mid Duration Intervals
“Noah”
EMOM 15:
0 sit-ups, GHD
1 rope climb
After-Hour Accessory Exercise
Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accum. 50 GHD back extensions. Do weighted if able
After: Accessory exercise, record workout results in SugarWOD, clean/return equipment.
Before: Get an empty bar for the warmup. Check current back or front squat 1RMs. Lifting shoes, lifting belts, knee sleeves PRN.
