Tri-Modal Conditioning, MidLong-Duration (Chipper)
“The Distance”
For time,
10 wall walks
15 deadlifts
25 goblet squats
50 pull-ups
75 double-unders
100-meter sled push
400-meter run or row
Deadlifts: SC=65% max,RX=205/135, RX+= 250/165
Pull-ups: SC=assisted, RX=unassisted, RX+=chest to bar
Goblets: SC=light-medium, RX=53/35, RX+= 70/44
Weightlifting Strength Development Progressive Series- Week 2 of 4
Shoulder or Push Press:
Load:
Set 1: 3 x 70%
Set 2: 3 x 80%
Set 3: ME x 90%
After-Hour Accessory Speed/Power Exercise
Speed: Do 5 x 200-meter running sprints at 80-90% effort.
Power: Max-height stick jump, walking or running start allowed.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 70/80/90% of max press, 65% of max deadlift.
