May 2017

Gymnastics/Weightlifting Conditioning, Short/Sprint “Regionals 2017 WOD 5”For time, 21-15-9: Muscle-ups Single-arm overhead squatMUP: SC=Pull-up + dip, RX= bar, RX+= ring muscle-upOHS: SC=medium-heavy DB/KB, RX=50/35, RX+= 70/53 k-bell Tri-Modal Conditioning, Short/Sprint Duration “Regionals 2017 WOD 6”For time: 30/25 calorie row or bike 20 burpee box jump-overs 10 power cleansBBJO: SC= ”fast”, RX=24/20, RX+= 30/20PC: SC=”fast” (<60% of max), RX=135/95, RX+= 155/105 […]

Weightlifting Strength Development Progressive Series- Week 4 of 12

Front or Back Squat- Deload
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%
Control the descent; drive up as fast as possible on each rep.

Tri-Modal Conditioning, Long Duration “Tayler F” for time in teams of 2:4 rounds: 8 wall-walks 40 kettlebell swings4 rounds: 8 push or split jerks 40-meter sled push each4 rounds: 6 rope climbs, 15’ 30 calorie row or bike All work divided by teammates.Jerks: SC=heavy (70%+ of max), RX= 155/105, RX+= 205/135Sleds: 4 plates/3 plates or heavy After-Hour Balance & Midline Accessory

Weightlifting Strength/Skill Development

Work up to a heavy single on:
 Thruster, from the floor

Weightlifting Conditioning, LongDuration “Samson”10 rounds for time, teams of 3: 100-meter two-bar farm-carry 33 bench pressesFarmers Carry: SC=~50% of least DL max (each bar), RX=2×185/2×115, RX+= 2×225/2×155Bench Press: SC=~60% of max bench, RX= 115/75, RX+= 135/95 After-Hour Accessory Accuracy/Flexibility Exercise Accuracy: Play a throwing game with a lacrosse ball.Spend 10’ addressing flexibility with long-duration stretches AfterAccessory exercise,

Gymnastics Conditioning, ShortDuration 2013 Regionals Event 3:For time: 30 burpee muscle-ups (RX+) or 30 burpee pull-ups (RX)SC=burpee + assisted pull-up, RX=unassisted, RX+=burpeeMUP Weightlifting Strength Development Progressive Series- Week 3 of 12 Conv or Sumo Deads- Sets of 5/3Load: Set 1: 3 x 68% Set 2: 3 x 77% Set 3: Max reps x 86% After-Hour Accessory Agility/Pulling Strength Exercise Agility: Using

Tri-Modal Conditioning, LongDuration “Row & Throw for A-Fusaro” For time: 1000/850-meter row 50 wall-balls 30 power cleans 20 overhead squats 30 power snatches 50 pistols 1000/850-meter rowMedball: SC=light, RX=20/14, RX+= 30/20Power Clean/OHS/Power Snatch: SC=50-60% least, RX=95/65, RX+= 135/95 After-Hour Accessory Strength Exercise Strength: Bear hug a heavy ball/plates for 2-3 total minutes.Strength: Pull a sled 300 meters. AfterAccessory exercise, record workout results in

Weightlifting Strength Development Progressive Series- Week 3 of 12

Push or Bench Press- Sets of 5/3
Load:
 Set 1: 5 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

Gymnastics Strength/Skill & Movement Practice

EMOM 8:
Evens: 0:20 handstand push-ups
Odds: 0:20 pull-ups

Weightlifting Strength Development Progressive Series- Week 3 of 12

Front or Back Squat- Sets of 5/3
Load:
 Set 1: 5 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%