April 2017

Weightlifting Conditioning, MidLong Duration (Part A)

Teams of 3, divided.
AMRAP 14:
 1 mile sled drag
 100 dumbbell thrusters

Weightlifting Strength Development Progressive Series- Week 1 of 12

Conv or Sumo Deadlift- Sets of 5
Load:
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%

Monostructural/Gymnastics Conditioning, Long-Duration

“Ab Assault ‘88”
For time,
 88 toes to bar
 88 sit-ups, GHD
 1600-meter run or row

Weightlifting Strength/Skill Development

Every 90 seconds for 9 minutes (7 sets), do this complex:
 High-hang clean
 Mid-hang clean
 Mid-hang clean (vets: low-hang)

Gymnastics/Monostructural Conditioning, Long-Duration

“Silver Fox”
AMRAP 20:
 2 pull-ups
 6 dips
 12 burpees to target
 400 meter run or row
Run: 100 meters = 1 rep; 400=4
Pullup: SC=pull-ups, RX=bar muscle-ups, RX+=ring muscle-up
Dips: SC=box or bench, RX=bar dips, RX+= ring dips

Weightlifting Strength Development Progressive Series- Week 1 of 12

Back or Front Squat- Sets of 5
Load:
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%

Weightlifting/Monostructural Conditioning, Sprint Intervals “Sham” Hero Workout, in teams 14 rounds for time: 11 deadlifts 100 meter runTeammates alternate full rounds DL: SC=medium-light weight, RX=75% bodyweight, RX+=100% After-Hour Accessory – Accuracy/Flexibility Exercise Accuracy: Play a throwing game with a lacrosse ball.Flexibility: Spend 10’ addressing flexibility with long-duration stretches.

Tri-Modal Conditioning, LongDuration “Tennessee” from Comp-Train For time, in teams of 3: 400-meter burden run 125 pull-ups 400-meter burden run 100 calorie Assault bike or row 400-meter burden run 75 front squats 400-meter burden runFS: SC=70% f-squat, RX=155/105, RX+=185/115 After-Hour Accessory Strength Exercise Strength: Pull a heavy sled backward for 200 meters.Strength: Do a heavy farmers’ carry, 400 meters. AfterAccessory exercise, record

Tri-Modal Conditioning, MidLong Duration

“McKloster”
 For time, 3 rounds of:
 50 double-unders
 25 front-racked bar lunges
 5 pull-ups
 
Then, with no rest:

 2 rounds of:
 15 hang power snatches
 10 wall walks
 

Gymnastics Strength Development

Do 3-5 sets of one of these series:

Level 1:
 5 candlesticks, slow
 10 scissor-kicks, supine

Level 2:
 5 hanging leg raises, slow
 10 hanging scissor-kicks

Level 3:
 5 toes to bar, slow
 10 hanging scissor-kicks