Weightlifting Strength Re-Test
Back or Front Squat-
Find a 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Gymnastics Condit, Short-Mid
“Pistol-Pull”
AMRAP 10:
10 pistols, alternating
10 pull-ups
or
“Pistol-MUP”
AMRAP 10
10 pistols, alternating
10 muscle-ups
After-Hour Accessory Exercise
Strength: Glute-bridges with barbell: 3 sets of 12 reps across.
Midline: Accumulate 3 minutes of forearm or side planks
Before class: Lifting belts, lifting shoes, knee sleeves, empty bar for warmup, check previous back or front squat 1-rep max.
After class: Do accessory exercise, record workout results, clean & return equipment