Weightlifting/Gymnastics Conditioning, Mid-Long–Duration
“JJ” – Hero Workout
For time,
1-10 squat cleans
10-1 handstand push-ups
SC: SC=65-75% clean max, RX=135/95, RX+= 185/120
HSPU: SC=push-up, RX=@wall, RX+=parallette or freestanding
Weightlifting Strength Development Progressive Series- Week 3 of 4
Shoulder or Push Press:
Load:
Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: Max reps x 95%
After-Hour Accessory Cardiovascular/Flexibility Exercise
Run for 800-1600 meters at a 65-75% effort pace.
Spend 10’ addressing flexibility with long-duration stretches.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 65-75% of clean max; 75/85/95% of press max; wear wrist wraps & lifting shoes.
