Weightlifting Strength Re-Test for Progress
Find a 1-rep max on your choice:
Push or Shoulder Press
Push or Split Jerk
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Gymnastics & Weightlifting Conditioning, Mid-Duration
“Wade”
For time,
28 bar-facing burpees
Then, go directly into:
“Rylie”
For time, 22-16-10 rep rounds:
Power clean
Push press
Rylie, RX: 135/95
Rylie, SC: 50-60% PC or PP
After-Hour Accessory Exercise (Midline Strength & Stamina)
Alternate between A1 and A2…
A1- Anterior chain: Hanging strict leg raises, 3 sets to failure.
A2- Posterior chain: Good mornings, 3 sets of 10 across.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check workout results for 1-06-16 (this is a repeat).
