July 2018

Weightlifting Strength Develop. Progressive Series – Wk. 10 of 12
Shoulder or Push Press

Load:
Set 1: 5 x 72%
Set 2: 5 x 80%
Set 3: ME x 90%

Weightlifting Strength Development
12 minutes to work to:

Heavy single Clean & Jerk 

Gymnastics Conditioning, Sprint Intervals
On a 20 Minute Clock, 

Tabata Intervals, in teams of 2:
Push-ups in parallettes
Jumping air squats
Shoot-thrus in parallettes
Battle ropes
Tricep dips in parallettes

Monostructural/Weightlifting Conditioning, Mid-Long Duration
“Ashley Moorman”

In Teams of 2,

10 Rounds for Time:
20/15 Cal Row
8 DB Hang Squat Clean 
6 DB Shoulder-to-Overhead

Rowing: RX+=25/18 cals
Load: SC=light, RX=2×40/30, RX+=2×60/40

Tri-Modal Conditioning, Long-Duration
“Fight Gone Bad” Benchmark

3 Rounds for Max Total Reps
1:00 working intervals of:

Wall Balls 
Sumo Deadlift High-Pull
Box Jumps
Push Press
Calories on Rower

WB: SC=light-medium, RX=20/14, RX+=30/20
SD: SC=empty bar, RX=75/55, RX+=105/70
BX: SC=light and fast, RX=24/20, RX+=30/24
PP: SC=empty bar, RX=75/55, RX+=105/70

Weightlifting Strength Develop. Progressive Series – Week 9 of 12
Shoulder or Push Press:

Load:
Set 1: 5 x 70%
Set 2: 5 x 78%
Set 3: ME x 88%

Weightlifting Strength Develop. Progressive Series – Week 9 of 12
Back or Front Squats:

Load:
Set 1: 5 x 70%
Set 2: 5 x 78%
Set 3: ME x 88%

Monostructural/Weightlifting Cond., Mid-Long Duration
“Ball or Nothing”

For time, 5 rounds:
300-meter run
200-meter run with medicine ball
10 Power Snatches 

MB: SC=light&fast, RX=20/14, RX+=30/20
PS: SC=60% 1RM, RX=95/65, RX+=135/95

Gymnastics Conditioning, Mid-Long Duration
“Monkey Business” – Repeat

For time, in T2, Murph-style:
25 Rig Flips
30 Rope Climbs
150 sit-ups on GHD

RF: SC=assisted, RX=unassisted, RX+=25 gymnastics pull-overs
RC: SC=assisted or mod height, RX=green, RX+=50 to i-beam
Situps: SC=floor, RX=GHD, RX+=200 reps on GHD

Weightlifting Conditioning, Mid-Duration
“CrossFit Open 12.2” – Repeat

AMRAP 10:
30 Snatches, light
30 Snatches, medium
30 Snatches, heavy
30 Snatches, v heavy

SC=tentative numbers – 45/35, 55/45, 65/50, 85/60
RX=45/35, 75/55, 100/75, 120/90
RX+=75/45, 135/75, 165/100, 210/120