Workout for 1/02/2017

Weightlifting Strength Re-Test for Progress

Push or Bench Press- Find 1RM.
 5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.

Gymnastics Conditioning, Short to Mid Duration

“Witness”
 For time,
 86 burpees
Every 3 minutes until done, 1 rope climb. RX= 15 feet (I-beam)

After-Hour Accessory Exercise

Alternate between A1 and A2…
A1- Anterior chain: Hanging strict leg raises, 3 sets to failure.
A2- Posterior chain: Good mornings, 3 sets of 12 across.


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

Before: Check current bend or push press maxes; wear wrist wraps.