Weightlifting Strength Re-Test for Progress

Find a 1-rep max on your choice:
Push or Shoulder Press
Push or Split Jerk

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Gymnastics & Weightlifting Conditioning, Mid-Duration

“Wade”
For time,
28 bar-facing burpees

Then, go directly into:

“Rylie”
For time, 22-16-10 rep rounds:
Power clean
Push press

Rylie, RX: 135/95
Rylie, SC: 50-60% PC or PP

After-Hour Accessory Exercise (Midline Strength & Stamina)

Alternate between A1 and A2…

A1- Anterior chain: Hanging strict leg raises, 3 sets to failure.
A2- Posterior chain: Good mornings, 3 sets of 10 across.

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

Before: Check workout results for 1-06-16 (this is a repeat).