January 2017

Weightlifting Conditioning, Long Duration

“The Tamale”
 For time, in teams of 2:
 150 front-racked bar lunges
 150 shoulder-to-overhead
 150 deadlifts

Tri-Modal Conditioning, Long Duration

“Jinger”
 For time:
 4 wall walks
 42 kettlebell swings
 41 toes to bar
 42 single-arm OH squats
 41 burpees
 42 double-unders
 41 box jumps, 24”/20”
 4 wall walks

Monostructural Conditioning, Sprint Repeats

“The Glaze” in teams of 2
 Every 3:00 for 24:00:
 400/340 meter row
 12 x 60-foot sprints

Weightlifting Strength Re-Test for Progress

Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Strength Re-Test for Progress

Back or Front Squat- Find a 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.

Weightlifting Strength Re-Test for Progress

Push or Bench Press- Find 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed between sets. Find & record a 1-rep max.