Weightlifting Strength Re-Test Week A
Bench or Shoulder Press
Work up to a max. Record your lift in S-WOD. Next week we’ll have a 2nd opportunity to max.
Monostructural/Weightlifting Conditioning, Mid Duration
“Stairway to Cindy Heaven”
2 lunges, weighted
4 lunges, weighted
Then: 3-3-6, 4-4-8, 5-5-10, etc.
Etc. Numbers climb each round.
Pull-ups: SC=assisted (L1), RX=unassisted (L2+), RX+=muscle-ups, any
Push-ups: SC=box, RX=floor, RX+=handstand push-ups
Lunges: SC=medium-heavy, RX=95/65, RX+=155/105