October 2017

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Shoulder or Bench Press:
5 sets of 5 reps.

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps.

After-Hour Accessory Exercise

Accuracy: Lacrosse ball bowling! Stand up foam rollers on one end of the gym. From the opposite end, try to roll a lacrosse ball and knock down the foam rollers.

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Tri-Modal Condition, Mid-Long Duration

“Was That 3?”
For time, 4 rounds:
300-meter run
25 box jump-overs
10 shoulder-to-overhead (2 KBs)

Gymnastic Skill Development/ Complex

EMOM 10:
Level 1:
3 Pull-ups
5 Toes-to-Bar

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
5 sets of 5 reps.

Tri-Modal Conditioning, Long- Duration

“Delgado’s Aficionados”
For time, Teams of 2:
1710-meter row buy-in
Then,
100 Synchro Over-Bar-Burpees
100 Deadlifts

CFE FIRE–TORCH 34:00 cap Teams of 2

10 RFT: alt full rds
10/8 Cals Assault Bike
10 Toes-to-rings
18′ Bear Crawl

Strength Development:

Clean Complex EMOM 12:
2 Clean DL
1 Power Clean