May 2017

Weightlifting Strength Test, “Fatigued” (End of Week) In 15 minutes, work up quickly to a daily heavy or max load: Clean & Jerk Weightlifting/Monostructural Conditioning, Mid-Duration “Catch 22” 9 rounds for time, teams of 3: 10 calorie row 1 clean & jerk, heavy 300-meter baton runTeammates take turns finishing rounds (3 each). After-Hour Accessory Accuracy/Flexibility Exercise Accuracy: Play a throwing […]

Weightlift/Gymnastics, Short/Sprint

“Mayhem”
For time,
 52 wall-balls
 26 muscle-ups

Monostructural/Weightlifting Conditioning, Mid-Long Duration

“Country Cookin’”
AMRAP 16, in teams of 2:
 120’ farmers’ carry
 20 double unders

Tri-Modal Conditioning, Short

From 0-10:00:
“Miami Vice”
 For time, 21-15-9:
 Calorie row or bike
 Pull-ups

Weightlifting Strength Development Progressive Series- Week 2 of 12

Front or Back Squat- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%

Odd Object/Weightlifting Conditioning, Mid-Long Duration

“K-Bell Kelsey”
 5 rounds for time, all w/ k-bell:
 10 toes to kettlebell
 10 sumo deadlifts
 10 hang p-cleans
 10 American swings
 10 goblet squats
 60’ waiters’ walk