August 2018

Weightlifting Strength Develop. Progressive Series – Wk. 11 of 12

Shoulder or Push Press:

Load:
Set 1: 5 x 74%
Set 2: 5 x 82%
Set 3: ME x 94%

Tri-Modal Conditioning, Mid-Duration “Whatcha Got?” In Teams of 3, all work divided, AMRAP 7:60 Calorie Row30 Calorie BikeMax Reps Power Clean* Rest 3 Minutes AMRAP 7: 40 Calorie Row30 Calorie BikeMax Reps Rope Climbs* PC: SC=50-60%, RX=135/95, RX+=165/115RC: SC=Ground-Stand-Ground, RX=2nd green/1st green, RX+=I-Beam

Weightlifting Strength Develop. Progressive Series – Wk. 11 of 12

Back or Front Squats:

Load:
Set 1: 5 x 74%
Set 2: 5 x 82%
Set 3: ME x 94%

Skill Work
Tire Burpees:

One tire burpee will be…

Chest and thighs to floor, return to feet, jump into tire, then jump out of tire. 1 rep.

Skill Work
Low Ring Drills

-T’s
-I’s
-Y’s
-Support Hold
-Presses from bottom of push-ups

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

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

Rest as needed between sets. As many reps as able on final set.

Monostructural/Gymnastics Conditioning, Mid-Duration
“SZ”

AMRAP 14:
400-Meter Run
4 Rope Climbs

RC: SC= Ground to Stand to Ground, RX= Male top green/Females bottom green tape, RX+= I-Beam

Rest 2 minutes