Weightlifting Strength Re-Test for Progress
Push or Bench Press- Find 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.
Gymnastics Conditioning, Short to Mid Duration
“Witness”
For time,
86 burpees
Every 3 minutes until done, 1 rope climb. RX= 15 feet (I-beam)
After-Hour Accessory Exercise
Alternate between A1 and A2…
A1- Anterior chain: Hanging strict leg raises, 3 sets to failure.
A2- Posterior chain: Good mornings, 3 sets of 12 across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check current bend or push press maxes; wear wrist wraps.
