Weightlifting Strength Re-Test for Progress
Back or Front Squat- to 1RM.
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Weightlifting/Gymnastics Conditioning, Short/Sprint
“Blame Sherwood”
For time,
15 hang squat clean thrusters
12 muscle-ups
9 hang squat clean thrusters
Hang Squat Clean Trusters: SC=medium (60% p-press max), RX=115/75, RX+=135/95
Muscle- ups: SC=12 pull-ups + 12 dips, RX=bar muscle-ups, RX+=ring
After-Hour Accessory Agility/Pulling Strength Exercise
Agility: Practice on the agility ladder for 10 minutes.
Strength: GHD reverse hypers for 40-50 heavy reps (4-5 x 10).
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check previous back or front squat max; check 60% of p-press max; wear wrist wraps if desired.
