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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

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.