Weightlifting Strength Re-Test for Progress
Push or Shoulder Press- to 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Weightlifting Conditioning, Short-Mid Duration
“Gavin”
For time, 4 rounds:
10 dumbbell power snatches
10 dumbbell push presses
“Shannon”
For time:
36 front squats
Bar must be cleaned from floor
After-Hour Accessory Strength Exercise
Strength: Pull a heavy sled backwards for 200 meters.
Strength: Do a heavy farmers’ carry, 400 meters.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check previous press max, check 60-70% f-squat max
