Workout for 1/11/2017

Weightlifting Strength Re-Test for Progress

Conventional or Sumo Deadlift- to 1RM
 5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
.
Gymnastics Conditioning, Mid-Duration

“Trish 1.0”
 AMRAP 12:
 30 bar hops
 15 hollow rocks
 10 candlesticks
 5 ring rows

OR

“Trish 2.0”
 AMRAP 12:
 30 bar hops
 15 hollow rocks
 10 toes to bar
 5 pull-ups

OR

“Trish 3.0”
 AMRAP 12:
 30 bar hops
 15 hollow rocks
 10 toes to bar
 5 muscle-ups

After-Hour Accessory Exercise (Midline Stability Development)

Midline: Accumulate 4 minutes of face-down Chinese planks.

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After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Check previous deadlift 1RM; have empty bar for warm up; wear gymnastic grips & lifting belts.