Weightlifting Strength Re-Test

Conventional or Sumo Deadlift
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Odd Object Cond, Mid-Duration

“The Walk”
For time,
600 meter farmers’ carry
1:00 knee-up hang from bar

After-Hour Accessory Exercise

Posterior Chain: 3 x 12 reverse hypers for decompression.
Anterior Chain: 3 x 12 bicep curls/arm, across; full supination at top, difficult and near-max.

Before class: Get lifting belts & lifting straps as desired; check last deadlift 1-rep max number, get bar/PVC for warmup.
After class: Do accessory exercise, record workout results, clean & return equipment.