November 2016

Weightlifting Strength/Skill Development

Every 90 seconds for 10:30 (9 sets), work up to a daily max in
the following complex:

Mid-hang clean
Mid-hang clean
Jerk, push or split 

Weightlifting Strength Development Progressive Series- Week 3 of 3

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

Weightlifting/Gymnastics Condition, Short-Mid Duration

“Vidit A”
 6 rounds for time:
 11 pull-ups
 11 deadlifts

Strength/Skill

POSE running
odified reverse hypers

Weightlifting Strength Development Progressive Series- Week 2 of 3

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

Weightlifting Strength, Speed & Skill Development

Gradually progress to a max load for the day:
Hang power clean x 2 reps

Monostructural Conditioning, Short

From 0-10:00:
 1 mile row for time
Gymnastics Conditioning, Short

From 10-20:00:
 75 sit-ups for time
 RX=GHD
 SC=any other situp variant
Weightlifting Conditioning, Short

From 20-30:00:
 Max reps of overhead squat
 1 set; go to failure

Monostructural/Gymnastics Conditioning, Long-Duration

“Nicole”
 AMRAP 20:
 400 meter run
 Max reps of pull-ups
Score = number of pull-ups
OR
“Nicole Plus”
 AMRAP 20:
 400 meter run
 Max reps of muscle-ups

Score = number of muscle-ups

Weightlifting Strength Development Progressive Series- Week 2 of 3

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

Skill work Emphasis: 

Agility
Midline control 

Strongman/Gymnastics Conditioning, Long-Duration

“Stronghold”
 18 rounds for time: