Weightlifting Strength Re-Test
Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Weightlifting/Strongman Conditioning, Short-Mid Duration
From 0-8:00:
“Steve P”
5 rounds for time:
9 power cleans
9 back squats
From 8-16:00:
“Denver”
For time,
26 tire flips
After-Hour Accessory Exercise
Midline: Accumulate 3 minutes of side planks (90 seconds/side).
Anterior Chain: Bicep curls with dumbbells, 3 sets of 15 per arm.
Before class: Get an empty bar for the warmup, check previous p or s-clean 1RM, calculate 55- 65% of p-clean 1RM, wear knee sleeves/lifting shoes as desired.
After class: Record workout results, do accessory exercise, clean & return equipment.