December 2017

Weightlifting Conditioning, Short-Duration

“Gaffner 2.0”
AMRAP 8:
34 hang power cleans w/ 2 DBs
34 push presses w/ 2 DBs

Weightlifting Strength Re-Test, Week B

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max

Tri-Modal Conditioning, Sprint Interval Repeats

“Hash Brown”
2 rounds for max reps at each:
0:90 work, 0:90 rest:
Kettlebell Swings
Calorie Machine Assault Bike or Concept 2 Rower
Jumping Pull-Ups
Sled Push, 20 meter shuffle

Weightlifting Conditioning, Long- Duration

“Dumbbell in Distress”
3 rounds for time, in teams of 2:
60 d-bell push presses, altern
120 k-bell swings, alternating
240’ d-bell overhead lunge
All work divided.

Weightlifting Strength Re-Test, Week A

Conventional or Sumo Deadlift
5–5–3–3–1–1–1–1
Work up to a max.