Weightlifting Strength Re-Test for Progress
Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.
Depending on skill and goals, work from floor or hang.
Weightlifting/Monostructural Conditioning, Short-Duration
From 0-8:00:
“Steve P”
5 rounds for time:
9 power cleans
9 back squats
From 8-16:00:
“Michelle P”
1 round for time:
73 single-unders
43 bench presses
P-clean: 155/105 or 55-65%max
B-press: 60% 1RM, whether with bar or 2 dumbbells/kettlebells
After-Hour Accessory Exercise
Midline: Accumulate 4 minutes of face-down Chinese planks.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 9-28-16 workout results (Steve P is a repeat). Need empty bar & jump rope; wear lifting shoes, knee sleeves.
