October 2016

Weightlifting/Gymnastics Conditioning, Short Duration

Halloween 2016 (for Julia H)!
“Trick”
 AMRAP 7:
 31 deadlifts
 31 thrusters

3 minutes’ rest, then…

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Warm – up Rowing drills and Skin-the-Cat progression Monostruct Conditioning, Long For time, in teams of 3:  Men: 360 calories Co-ed: 330 calories Women: 300 calories Execution: All work divided. One working, two resting at all times. After-Hour Accessory Exercise Strength: Dumbbell bench press, 3 sets of 12 across.Strength: Dumbbell 1-arm bent over rows, 3 sets of 12

Weightlifting Strength Development Progressive Series- Week 2 of 2

Conventional or Sumo Deadlift-
3 sets of 10 across

Gymnastics/Midline Conditioning, Mid-Long Duration

“Statics & Dynamics”
 For time,
 3:00 plank, face-down
 2:00 plank, face-up
 100 sit-ups, GHD
 2:00 plank, face-up
 3:00 plank, face-down

Olympic Weightlifting Strength & Skill Development

“The Stacey Complex”
Work to a daily max, climbing:
Newbies:
 3 x snatch deadlifts
 2 x snatch
Intermediates/veterans:
 3 x snatch pull
 2 x snatch

Warm- up Ring dip progression and double-under practice Tri-Modal Conditioning, Long “Dusty” For time, 26 double-unders 26 wall-balls 26 double-unders 26 muscle-ups 26 double-unders 26 power cleans 26 burpees 26 double-unders 26 muscle-ups 26 double-unders 26 wall-balls 26 double-unders After-Hour Accessory Exercise Poster chain: Glute-bridges with barbell: 3 sets of 12 reps across. Go heavier than last weekMidline: Accumulate 100 ab crunches in fewest total sets.   Before class:

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- 3 sets of 10

Monostructural Condition, Long- Duration

“Triple Bypass”
For time, in teams of 2:
Jump rope: 800 single-unders divided.
Rowing: 1600 meters, divided.
Running: 3200 meters, divided.

Weightlifting/Gymnastics Conditioning, Long-Duration

“Skippy”
 For time,
 4 rounds of:
 8 thrusters
 16 wall-balls

 3 rounds of:
 8 front-rack barbell lunges
 16 jumping air squats

 2 rounds of:
 8 front squats
 16 air squats

Barbell Strength Development Progressive Series- Week 1 of 2 

Conventional or Sumo Deadlift- 
3 sets of 10 across