October 2018

Weightlifting/Odd Object Skill Development

Accum. 30-45 WB in warmup.

Weightlifting Strength Development Progressive Series – Week 2 of 4

Push Press or Push Jerk:

Work up to a 3-rep max.

Then: 5 sets of 1 at 90% 3RM

Go by feel and do what you can today. Work up quickly & do the drop sets as an EMOM if able.

Weightlifting Strength Development Progressive Series – Week 4 of 12

Back or Front Squats:

4 sets of 8 reps

Set 1: 70% 1RM
Set 2: 75% 1RM
Set 3: 80% 1RM
Set 4: 80-82% 1RM

Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes or so.

Strongman/Gymnastics Conditioning, Long-Duration

“Stronghold”

18 rounds for time, teams of 2:
Farmers’ carry 2x short gym
20 second hollow-body hold

24-minute time cap.

Load: 2×70 for guys, 2×44 gals
Execution: Teammates take turns completing full rounds. Resting teammate helps to track time for working teammate.

Weightlifting Strength Development, Progressive Series – Week 3 of 12

Push Press or Push Jerk:

8 sets of 3 reps, climbing

From set to set, increase the load progressively and by feel.

Tri-Modal Condition, Sprint Repeats over Long Duration

“Team Tactical” in teams of 2

10 rounds for time, alt rounds:
280/240-meter row
14 box jump-overs
7 double-KB swings (2 KBs)

Row: Can substitute a 400/300 meter assault bike.
BJO: SC=fast reps, RX=24/20, RX+=30/24
S2O: SC=2×26/2×18, RX=2×44/2×35, RX+=2×53/2×35. Can use DBs as needed.

Gymnastics Skill & Strength Development

EMOM 10:

Level 1:
1-5 Pull-ups, chin over

Level 2:
1-5 Pull-ups, chest-to-bar

Level 3:
1-5 Muscle-ups

Pick something challenging and improve strength on pull-ups

Weightlifting Strength Development Progressive Series – Week 3 of 12

Back or Front Squats:

4 sets of 8 reps:
Set 1: 69% 1RM
Set 2: 73% 1RM
Set 3: 77% 1RM
Set 4: 80% 1RM

Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes.

Weightlifting/Monostructural Conditioning, Long-Duration

“Pick Up Pace”

AMRAP 20:
1-2-3-4-5-6 etc. rep rounds:

Deadlift, heavy
100-meter run | 50 singles

Deadlift: SC=80% + 1RM (heavy), RX=225/155, RX+=315/205
Run: Follows same rep scheme as deads. 1 x 100, 2 x 100, etc. Can substitute single-unders if it’s too cold outside (1×50, 2×50, 3×50, 5×50, 5×50, etc.)

Tri-Modal Conditioning, Long Duration

“Shark Tank”

For Time, Teams of 2:

1600-Meter Run, Together
100 Chest-to-Bar, Divided
100 Partner Deadlifts
800-Meter Run, Together
50 Chest-to-Bar, Divided
50 Partner Deadlifts

C2B: SC=Jumping C2B w/head at least 7 in. below bar with feet on box, RX/RX+=Chest-to-Bar
PDL: SC=Medium weight or heavier if doing solo, RX=225/155, RX+=300/205