Weightlifting Strength Re-Test for Progress
Conventional or Sumo Deadlift- to 1RM
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
.
Gymnastics Conditioning, Mid-Duration
“Trish 1.0”
AMRAP 12:
30 bar hops
15 hollow rocks
10 candlesticks
5 ring rows
OR
“Trish 2.0”
AMRAP 12:
30 bar hops
15 hollow rocks
10 toes to bar
5 pull-ups
OR
“Trish 3.0”
AMRAP 12:
30 bar hops
15 hollow rocks
10 toes to bar
5 muscle-ups
After-Hour Accessory Exercise (Midline Stability Development)
Midline: Accumulate 4 minutes of face-down Chinese planks.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check previous deadlift 1RM; have empty bar for warm up; wear gymnastic grips & lifting belts.
