June 2017

Weightlifting Speed & Strength Development

Every 90 seconds for 12:00:
 2 hang cleans, climbing
Ascending load. Cleans may be power, power+f-squat, or squat.

Gymnastics Strength, Skill & Conditioning Development

EMOM 12:
 Alpha: Hollow rocks, 30 sec
 Beta: Strict dips, 30 sec
 Gam: R-rows supinated, 30 sec

Monostructural/Gymnastics Conditioning, Long-Duration

“Noah”
 AMRAP 11:
 1 mile run or row
 Max pull-ups in time left
Then, on no rest:

“Delani”
 AMRAP 11:
 1 mile run or row
 Max box jumps in time left

Tri-Modal Conditioning, Long- Duration

“Krebs”
 2 rounds for time:
 25 handstand push-ups
 25/21 calorie row
 25 pull-ups
 25/21 calorie Assault bike
 25 sumo deadlift high pulls
 25 burpees over parallette

Weightlifting Strength Development Progressive Series- Week 9 of 12

Conventional or Sumo Deadlift:
Load:
 Set 1: 5 x 75%
 Set 2: 5 x 80%
 Set 3: ME x 85%

Weightlifting Conditioning, Short-Duration

From 0-10:00:
“Squat Snatch Isabel”
 For time,
 30 squat snatches
 

Monostructural/Gymnastics Conditioning, Long-Duration

“Mad Max”
AMRAP 20:
 4 x 100 meter runs
 20 burpee box jump-overs

Weightlifting Strength Development Progressive Series- Week 9 of 12

Back or Front Squat:
Load:
 Set 1: 5 x 75%
 Set 2: 5 x 80%
 Set 3: ME x 85%

Weightlifting Conditioning, Mid-Duration

“Coady”
 5 rounds for max reps:
 1:30 of farmers’ carries
 1:00 of shoulder-to-overhead
 0:30 of rest
 

Monostructural/Gymnastics Conditioning, Long-Duration

“Rope Burn”
12 rounds:
 Row: 1:00 at specific pace
 Rope climbs: 1:00 for max reps
Rounds 1-4: 22 strokes/minute
Rounds 5-8: 26 strokes/minute
Rounds 8-12: 30 strokes/minute