Weightlifting/Gymnastics Conditioning, Long-Duration
“Katie S”
AMRAP 20:
1-2-3-4-5-6 etc rep rounds:
Deadlift (RX+ = 225/155, RX=185/115, SC=40%)
Pull-up
Box dip
0:30 rest bx rounds
Pull-up/dip: RX = unassisted, SC= assisted, RX+ = muscle-up.
Weightlifting Strength Development Progressive Series- Week 4 of 4
Shoulder or Push Press- Deload
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
After-Hour Accessory Gymnastics/Balance Exercise
Practice pistols (weighted if possible) for 10 minutes.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 40% deadlift max; wear gymnastics grips/wrist wraps; check 40/50/60% press max.
