Weightlifting Strength Re-Test Week A
Conventional or Sumo Deadlift:
5–3–3–3–1–1–1–1–1
Work up to a max.
Weightlifting / Gymnastics Conditioning, Short-Mid Duratio
“Waiter”
AMRAP 10:
3 down & back plate carry
10 ground-to-overhead
12 toes-to-bar
After-Hour Accessory Speed/ Strength Exercise
EMOM 7: 3 bench presses @ 85- 90% 1RM
Do 4:00 of body weight planks