May 2016

::: Barbell Strength Development :::

Start of a conjugate-method strength phase.

Bench Press (Narrow Grip) to a 1-Rep Max.
Hands exactly shoulder width apart.

Drop set: 1 set of max repetitions at 85% of today’s 1-rep max. 
Still narrow grip. The goal is 3+ reps.

::: Gymnastic/Odd Object Condit Mid-Duration :::

“Push-Pull Party”
   For time,
   40 ring dips
   40 pull-ups
   40 dumbbell push press

Every 2:00 starting at 0:00 and continuing until done, 10 box jump-overs on standard heights (24”/20”).

Load for DBPP: Men, 2×40#; women, 2×30#; or something that feels medium-load. Explain the “scale up 50%” to find bar weight concept to athletes.

::: Accessory Midline Exercise, After the Hour :::

Accumulate 1 minute of L-Holds or L-Sits.
In parallettes or rings, or hanging from pull-up bar.

::: Barbell Strength Development :::
Pause Back or Front Squat to a 1-Rep Max.
3-second pause at the bottom (ie, in the hole). Rise only after the 3-second bottom-position hold.

Drop Set: 1 set of max repetitions at 90% of today’s 1-rep max.
NO pauses for this max-effort set. 

::: Monostructural/Weightlifting Conditioning, Short :::
“The Baby Deer”
   3 rounds for time:
   300 meter run
   20 barbell lunge steps, front-racked

Load: 135/95 or scale up/down as needed to get to 50% of no-pause front squat 1-rep max.

::: Accessory Midline Exercise, After the Hour :::
Accumulate 30 banded good mornings.
Accumulate 30 GHD back extensions.