August 2016

Weightlifting Strength Developm Progressive Series- Week 1 of 3

Deadlift- Sets of 5
3-5 total sets as time permits.

Load: 75% of 1RM.

Conventional or sumo deadlifts. All sets should be easily below max. Do not increase load.

After-Hour Accessory Exercise

Bench or Push Press- Sets of 5
3-5 total sets as time permits.

Load:
   P-Press: 70% of 1RM
   B-Press: 70% of 1RM

All sets should be easily below max. Do not increase load.

Weightlifting Strength Development Progressive Series- Week 1 of 3 

Back or Front Squat- Sets of 5
3-5 total sets as time permits.

Load:
   B-Squat: 75% of 1RM
   F-Squat: 70% of 1RM

All sets should be easily below max. Do not go heavier today. 

Gymnastics Strength Development

EMOM 9, 25 seconds each:

   Min A: Pull-ups, strict
   Min B: Hollow body hold
   Min C: Ring dips, strict

For each exercise, choose the hardest version you can do. The idea isn’t volume here, but time under tension.  
 

Weightlifting Strength/Skill Development

Every 90 seconds for 10:30 (8 sets), work up to a Daily Max in the following complex:

1x Snatch
2x Snatch Balance

Gymnastics/Monostructural, Mid-Long Duration, Intervals

“Fire in the Hold” – 2 rounds for time, in teams of 2:

Partner A: Choose ONE of the following: 200m row, 200m Run, or 100 single unders
Partner B: Isometric hold, chin over bar (scale: top of ring row) until Partner A finishes  

Partner A: Row, run or jump
Partner B: Hold Extended Plank

Odd Object Strength/Stability Development

Turkish Get-Ups: 10:00 to work up to heaviest weighted TGU.

Odd Object Conditioning, Short-Mid Duration:

 Benchmark WOD:
   “Karen”
    For Time, 150 wall ball shots

Barbell Strength Development
Progressive Series- Week 3 of 3 17:00

Back or Front Squat- 3 sets of 10

Load:
   B-Squat: 73% of 1RM
   F-Squat: 68% of 1RM

Increase load on the last set if possible. Load increase may be small- 2-10# at most.