August 2017

Weightlifting Strength Developm Progressive Series- Week 2 of 3

Pause Back or Front Squats
2–2–2–2–2–2–2–2 

Climbing. 1-sec pause at bottom. Work to 2RM. 

Gymnastics Development, Intervals

EMOM 9, 20 seconds each:
Min A: Pull-ups, strict
Min B: Hollow body hold
Min C: Ring dips, strict 

Monostructural Conditioning, Sprint Intervals

AMRAP 15, in teams of 2:
Partner A sprints 100 meters
Partner B sprints 100 meters
30 seconds of rest

Gymnastics Conditioning, Short- Mid Duration

“Ready Aim Fire”
15 rounds for time:
6 pistols, alternating
6 toes to bar

Tri-Modal Conditioning, Long

For Micah Coad, “Dallas 5”

AMRAP 5:
Burpees

1 minute rest, record scores

Weightlifting Strength Development

Deficit Conv or Sumo Deadlifts
3–3–3–3–3–3–3–3

Tri-Modal Conditioning, Long- Duration (Benchmark)

“Jenny” Hero Workout
AMRAP 20:
20 overhead squats
20 back squats
400-meter run