Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Weightlifting/Gymnastics Conditioning, Short/Sprint

“Blame Sherwood”

   For time,
   15 hang squat clean thrusters
   12 muscle-ups
   9 hang squat clean thrusters

HSCT: SC=medium (60% p-press max), RX=115/75, RX+=135/95

MUPs: SC=12 pull-ups + 12 dips, RX=bar muscle-ups, RX+=ring

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Practice on the agility ladder for 10 minutes.
Strength: GHD reverse hypers for 40-50 heavy reps (4-5 x 10).