December 2016

Weightlifting Strength Development Westside Barbell Transition

Box Back Squat, Wide-Stance
Work up to a max single (1RM)

Weightlifting Conditioning, Short

“Armada”
 AMRAP 7:
 3 hang snatches
 6 overhead squats
Load: 205/135 or 80%+ of max

Monostructural/Gymnastics Conditioning, Long-Duration

“The Big Easy”
 For time,
 27-24-21-18-15-12-9-6-3 of:
 Calorie row
 Candlesticks
 Burpees
 

Gymnastics Conditioning/PreFatigued Strength Test

From 0-8:00:
“Alpha Brawner”
 AMRAP 8:
 1 muscle-up
 12 handstand push-ups

Tri-Modal Conditioning, Sprint Interval Repeats

“Jimmy” 
34 rounds for time, in teams: 
1 power clean
2 shuttle sprints,60’
3 burpees over bar 

Weightlifting Strength & Stability Development

Overhead Squat 1-1-1-1-1-1-1 

Tri-Modal Conditioning, Long Duration

“Chelsie ‘17” 
For time, 
3 rounds of: 
12 pull-ups
17 barbell lunges

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Weightlifting Conditioning, Mid-Duration

“Jingle Bells”
For time, in teams of 2, divided:
 100 hang power snatches
 100 overhead squats

Gymnastics Skill & Speed Development

EMOM 7:
 3-5 ring dips, climbing
 1 box jump, climbing