November 2018

Tri-Modal Conditioning, Long-Duration

“One More Beer” (11-08 retest)

For time,

50 squat cleans
1 rope climb

50 overhead squats
1 rope climb

50 pull-ups
1 rope climb

Cleans: SC=~50-60% 1RM (lite-med), RX=95/65, RX+=135/95
OHS: SC=PVC or bar, RX=65/45, RX+=115/75
Pull-ups: SC=L1 (assisted), RX=L2+ (unassisted), RX+=C2B
RC: SC=Stand-floor-stand or 1x lock-and-stand, RX=green tape, RX+=I-beam and legless

Weightlifting Strength Development Progressive Series – Week 5 of 12

Back or Front Squats:

5 sets of 7 reps:

Set 1: 72% 1RM
Set 2: 74% 1RM
Set 3: 80% 1RM
Set 4: 82% 1RM
Set 5: 82-85% 1RM

Plan: About 7 minutes to build up to working load, then 1 set every ~3 minutes or so.

Weightlifting/Gymnastics Conditioning, Short-Mid Duration

“Julia” (11-06-17 retest)

AMRAP 7:

31 Deadlifts
31 Thrusters

SC: 60% of p-press 1RM, RX=95/65, RX+=135/95

3 minutes’ rest, then:

AMRAP 7:

31 Candlesticks
31 Burpees to Target

SC=situps, RX=candlesticks, RX+=TTB

Monostructural/Weightlifting Conditioning, Sprint Repeats

“Dance Party”

10 Rounds for Time:

In teams of 2, alternating rounds:
20 back squats
5 overhead squats
3 karaoke runs

Squats: SC=PVC, RX=bar, RX+=75/55
Karaoke: 1 rep=down & back the long length of the gym.

Tri-Modal Conditioning, Long Duration

“Alpine Climb” – For time:

60 overhead lunges
60 double-unders
60 sit-ups
60 pull-ups
60 sit-ups
60 double-unders
60 overhead lunges

Monostructural Skill & Conditioning: Concept 2 Rowing

In teams of 3-4, taking turns:

“SPM Calorie Contest”
AMRAP 12:
20 seconds of rowing HARD
Parameter: 24/28 SPM