September 2018

Weightlifting Strength Development, Wk. 1 of 4

Bench Press:

5-5-5-5-5

Athletes should perform this 5×5 at 80% of 1RM.

Rest as needed between sets. 

“CFE 09/05/18”

AMRAP 22: 
50 Pull-ups
20 Toes-to-Bar
50 Air Squats
20 Toes-to-Bar

“Booty Work”

E2MOM 16:

Evens: 16 DB Step-ups, 8/leg
Odds: 16 DB Glute Bridges 

Athletes may use 2 dumbbells for step-ups and 1 for glute bridges. 

“Cluster-Up” – Repeat

3 Rounds for Time:
7 Clusters 
7 Muscle-ups 

Weightlifting/Gymnastics Conditioning, Long Duration

For Time: Teams of 2,

Buy-In: 60 Burpee Pull-up

Then, 
50 Hang Power Snatches
50 Overhead Squats
100 Parallette Shoot Throughs
100 Wall-ball Sit-up Passes

HSS: SC=40-50% 1RM, RX+95/65, RX+=115/75
PAR: SC=on box, RX/RX+=para.

Athletes choose hardest pull-up option for today.