August 2018

Weightlifting Strength Re-Test, Testing for Progress

Back or Front Squat

Find a 1-Rep Max

Rest as needed between lifts. Recommended rep scheme.

5-5-3-3-3-1-1-1-1

Weightlifting Conditioning, Mid-Duration

“CFE 08/18/18”

5 Round for Time: In Teams of 2,
100-Meter KB Carry, single KB
50 KB Swings
25 KB Shoulder to Overhead (Single KB)

All work divided

Athletes choose load on kettlebell and barbell. Something they can do unbroken in first round for their dose to work!

Weightlifting/Gymnastics Strength/Stamina Development

EMOM 12:

Evens: 0:15 Power Cleans
Odds: 0:15 Strict Dips

Cleans: You choose load. TNG for stamina, singles for power. 
Dips: Athletes have options between any level of dips. They may advance to weighted dips. 

Gymnastics/Weightlifting Strength Development

4 Supersets:

A. Strict Pull-Up Cluster
1 Cluster=3 Pull-Ups, rest :10,
3 Pull-Ups, rest :10, 3 Pull-Ups

Athletes with only assists pull-ups perform hardest negative. 

B. 10 reps of DB Shoulder Press Athletes can choose load.

Tri-Modal Conditioning, Long Duration

“Marcia”

For Time; In Teams of 4:

Buy-In:
2000-Meter Row (divided)

Then 16 Rounds (divided)
10 Wall-balls
8 Toes-to-Bar
6 Front Squats 

Cash-Out:
8 Mile Assault Bike (divided)

Weightlifting Strength Develop. Progressive Series  – Wk. 12 of 12

Deload Shoulder or Push Press:

Load:
Set 1: 5 x 50%
Set 2: 5 x 60%
Set 3: 5 x 65%

Rest as needed between sets.

Weightlifting Strength Develop. Progressive Series – Wk. 12 of 12

Deload Back or Front Squats:

Load:
Set 1: 5 x 50%
Set 2: 5 x 60%
Set 3: 5 x 65%

Tri-Modal Conditioning, Long-Duration “Belchik” Hero WOD/Repeat For Time, in teams of 2: 1974-Meter Row (buy-in) Then, 2 Rounds of:22 Pull-Ups24 Overhead Lunges30 Over-Bar Burpees 22 Pull-Ups25 Thrusters 2004-Meter Run (cash-out) Pull-Ups: SC=assisted, RX=unassisted, RX+=chest to barOHL: SC=light or unloaded, RX=25#/10#, RX+=45#/35#Thruster: SC=light, RX=65/45, RX+=95/65

Weightlifting Strength Development

Macho Man Complex:

Athletes will have 15 minutes to work up to a heavy single complex.

Complex:
3 Power Cleans + 
3 Front Squats +
3 Push Jerks

Odd Object Strength Development

Sled Pushes, LOW-handle
25m-25m-25m-25m-25m