November 2018

Weightlifting Strength Development Transitional/Deload Week

Back or Front Squat

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

Working up to a heavy single.
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Gymnastics Conditioning, Long-Duration

“Ring the Heat”

20 rounds for time, teams of 2:

8 ring push-ups
8 ring rows

RPU: SC=increased height rings/box, RX=level ring, RX+=10 x level
RRO: SC=stepped-back ring, RX=feet under ring, RX+=10 x feet-un

Weightlifting Strength Development/Strength Test

Sumo or Conventional Deadlift:

Find a 5-rep max.

Weightlifting Speed/Power Development, Week 6 of 12

To a heavy single (HS) or max:

1-1-1-1-1-1-1-1

Power Clean +
Push or Split Jerk

Climbing. If you don’t have a C&J max, set one; if you have a max, see if you can top it.

Tri-Modal Conditioning, Mid-Long-Duration (Push/Pull Pairs)

“Austin A”

AMRAP 5:
11 thrusters
11 pull-ups

3 minutes’ rest time….

Tri-Modal Conditioning, Long-Duration

“Regional 2017 WOD 3”

For Time,

80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge

Details:

OHL: SC=medium DB/KB, RX=50/35, RX+=70/53 KB x100 feet
DU: SC=240 singles/60 attempts, RX=80 doubles, RX+=100 dubs
WB: SC=light, RX=20#/14#, RX+=30#/20# x 50 wall-balls
RC: SC=SFS, RX=8 x tape (boys/girls height), RX+=1x I-beam

Weightlifting Strength Development Progressive Series – Week 6 of 12

Back or Front Squats:

5 sets of 6 reps

Set 1: 72% 1RM
Set 2: 75%
Set 3: 80%
Set 4: 83%
Set 5: 85%

In 7-8:00 minutes, build to working load.
Then: 1 set every 3:00 or so.

Gymnastics Skill Development – Press to Handstand

Muscle-Up Transitions:

On “low” gymnastics rings:

1) Pull to chest, transition, lockout using leg assistance (catchers’ stance)
2) Same, but with two-point
3) Same, but with single-point
4) Same, but as a jumping MUP (no legs to assist lockout at top)
5) From a hand (no legs)

Weightlifting Strength Development Progressive Series – Week 5 of 12

Push Press or Push Jerk:

5 sets of 5 reps, climbing

Goal: make week 2’s 5RM feel relatively light, easy.

Go by feel and do what you can today.

Gymnastics Conditioning, Mid-Long Duration

“Three-Peat 2.0” – 11-09 retest

Teams of 2, for time (choose 1):

Level 1:
40 dips, any
40 push-ups, any
40 burpees

Level 2:
40 HSPUs, wall
40 dips, box or ring, unassisted
40 push-ups, floor

Level 3:
40 strict HSPUs, divided
40 kipping HSPUs, divided
40 ring dips, divided

Level 4:
40 ring HSPUs, divided
40 strict HSPUs, divided
40 kipping HSPUs, divided

FOR ALL LEVELS: After every round (40 reps), run 400 meters together (Green Beret rules).