Weightlifting Conditioning, LongDuration
“Samson”
10 rounds for time, teams of 3:
100-meter two-bar farm-carry
33 bench presses
Farmers Carry: SC=~50% of least DL max (each bar), RX=2×185/2×115, RX+= 2×225/2×155
Bench Press: SC=~60% of max bench, RX= 115/75, RX+= 135/95
After-Hour Accessory Accuracy/Flexibility Exercise
Accuracy: Play a throwing game with a lacrosse ball.
Spend 10’ addressing flexibility with long-duration stretches
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 50% DL, 60% bench press max; get a 45#/35# plate
