Weightlifting Strength Re-Test

Push or Bench Press- Find 1RM
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1 Climbing.

Monostructural/Odd Object Conditioning, Long-Duration

“Run & Gun” for Ty Van Ryswyk
5 rounds for max reps:
400 meter run or row
Max reps: DB/KB bench press

After-Hour Accessory Exercise

Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Posterior chain: Partner-assisted hamstring curl, 3 sets of 10.

Before class: Wear wrist wraps; Check previous push or bench press 1-rep max, check previous “Run & Gun” score (8-16-16), calculate 50% of b-press 1RM.

After class: Record workout results, do accessory exercise, clean & return equipment.