Weightlifting/Monostructural Conditioning, Long-Duration
“Kendall”
For time, in teams of 2:
30 snatches, light
26 barbell lunges
22 snatches, lite-medium
18 barbell lunges
14 snatches, medium
10 barbell lunges
6 snatches, heavy
2 barbell lunges
Workout for 6/13/2017 Read More »
Weightlifting/Gymnastics Strength/Stamina Development
EMOM 12:
Evens: 0:15 power cleans
Odds: 0:15 strict pulls
Workout for 6/12/2017 Read More »
Weightlifting Strength Development Progressive Series- Week 7 of 12
Push or Bench Press:
Load:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%
Workout for 6/9/2017 Read More »
Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark) “Nancy” 5 rounds for time: 400-meter run 15 overhead squatsSC=light OHS (<50% 1RM if known), RX=95/65, RX+= 115/75 Weightlifting Strength Test, PreFatigued Immediately after “Nancy”: 7 minutes to perform: 1-rep max snatch Any style. After-Hour Accessory Exercise, Upper & Lower Back Position Upper back: Choose a favorite CrossOver Symmetry protocol.Lower back: Rack pulls w/ heavy bar,
Workout for 6/8/2017 Read More »
Weightlifting/Monostructural Conditioning, Short-Sprint Duration “Foundations 4 (Re-test)”4 rounds for time: 5 power cleans 5 front squats 10 kettlebell swings 100-meter runPC/FS: SC=60% max clean, RX=135/95, RX+= 185/115KBS: SC=easily unbroken, RX= 53/35, RX+= 70/44 Gymnastics Conditioning, ShortMid Duration “Pop ‘N Fresh”For time: 50 pull-ups 50 sit-ups, GHDMurph-style. Partition reps.Pull-ups: SC=assisted, RX=unassisted, RX+ = C2BSit-ups: SC= floor, RX/RX+= GHD After-Hour Accessory Strength &
Workout for 6/7/2017 Read More »
Weightlifting Strength Development Progressive Series- Week 7 of 12
Conventional or Sumo Deadlift:
Load:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%
Workout for 6/6/2017 Read More »
Weightlifting Strength Developm ent Progressive Series- Week 7 of 12 Back or Front Squat:Load:Set 1: 3 x 71%Set 2: 3 x 81%Set 3: ME x 90% Gymnastics/Monostructural Conditioning, Mid-Long Duration “Linchpin Spin”AMRAP 14:1 rope climb10 burpees20 double unders Jump: 3x singles, 1⁄2 att, 1⁄2 triplesClimb: SC=assisted or tape, RX=I-beam unassisted, RX+= legless After-Hour Accessory Midline/Strength
Workout for 6/5/2017 Read More »
Weightlifting Conditioning, Mid-Long Duration
“Katie L”
For time,
In teams of 2, divided:
30 p-cleans on each of progressively heavier bars
30 p-snatches on each of progressively heavier dumbbells
Workout for 6/3/2017 Read More »
Monostructural Conditioning, Long Intervals
AMRAP 20:
400-meter run, row, or bike
Rest 1:1
Record each interval time.
Workout for 6/2/2017 Read More »
