Weightlifting Strength Re-Test for Progress
Conv or Sumo Deadlift- to 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Gymnastics/Weightlifting Conditioning, Short-Mid Duratation
“Bill P”
20 rounds for time:
1 muscle-up
1 power snatch
Power Snatch: SC=70% max, RX=135/95, RX+= 165/110
Muscle- up: SC=pull-up, RX= bar MUP, RX+= ring muscle-up.
After-Hour Balance & Midline Accessory Exercise
Balance: Spend 10 minutes practicing HS walks for balance.
Midline: Accumulate 60-80 situps on the GHD machine.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check your previous deadlift PR; check 70% p-snatch max.