Weightlifting Strength Development: Week 1 of 6.
Back or Front Squat:
3 sets of 9 reps at percentages:
69%
72%
75%
Athletes should warm-up to their 72%, then begin their first set of 9 at 69%
Rest 2-3 minutes between sets.
Workout for 10/08/2018 Read More »
Tri-Modal Conditioning, Long-Duration
“Park Saturday”
AMRAP 20, Teams of 2:
100 Kettlebell Swing
1-Lap Around the Dumpster
50 Goblet Squats
2-Laps Around the Dumpster
Teams will use 1 kettlebell
Workout for 10/06/2018 Read More »
Gymnastics Strength Development
On a 10 Minute Clock.
Accumulate 50 Pull-ups, any style
Workout for 10/05/2018 Read More »
Tri-Modal Conditioning, Mid-Duration
“Drop It”
AMRAP 14, Teams of 2:
7 Burpee Box Jump-overs
7 Push-Press
20 Double Unders
Box: SC=light & fast, RX=24/20, RX+=30/24
PP: SC=60% 1RM, RX=115/75, RX+=135, 95
DU: SC=x3 singles, RX/RX+=dubs
Workout for 10/04/2018 Read More »
Gymnastics Skill Development, Structured Practice
Rope Climb Skills
For 10 minutes, work in a team of 3, taking turns climbing ropes.
The goal isn’t necessarily as many reps as possible; it’s making every rep as perfect as possible. RX = movement quality.
Workout for 10/03/2018 Read More »
Pre-Fatigued Weightlifting Power Test
In the time remaining,
Work up to a heavy single Snatch.
This can be any style snatch.
Workout for 10/02/2018 Read More »
Weightlifting Strength Developm Deload Week
Back or Front Squat:
Work up to heavy 3RM with 1sec pause at bottom
Temp: 01×0
:00 down, :01 pause at bottom, explode up, :00 pause at top
Workout for 10/01/2018 Read More »
