Weightlifting Strength Re-Test for Progress Back, Front or OH Squat- to 1RM
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Weightlifting Conditioning, Short-Duration
“Sweet Sixteen”
4 rounds for time:
16 front-racked bar lunges
16 wall-balls
After-Hour Accessory Exercise
Upper back: Barbell shrugs, 3 sets of 10 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 10 (across if weighted)
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Empty bar for warm up; check 50-60% Front squat; wear knee sleeves, lifting belts/shoes & knee sleeves.
