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Gymnastics/Weightlifting Strength Development

4 Supersets:

A. Strict Pull-Up Cluster
1 Cluster=3 Pull-Ups, rest :10,
3 Pull-Ups, rest :10, 3 Pull-Ups

Athletes with only assists pull-ups perform hardest negative. 

B. 10 reps of DB Shoulder Press Athletes can choose load.

Tri-Modal Conditioning, Long Duration

“Marcia”

For Time; In Teams of 4:

Buy-In:
2000-Meter Row (divided)

Then 16 Rounds (divided)
10 Wall-balls
8 Toes-to-Bar
6 Front Squats 

Cash-Out:
8 Mile Assault Bike (divided)

Weightlifting Strength Develop. Progressive Series  – Wk. 12 of 12

Deload Shoulder or Push Press:

Load:
Set 1: 5 x 50%
Set 2: 5 x 60%
Set 3: 5 x 65%

Rest as needed between sets.

Weightlifting Strength Develop. Progressive Series – Wk. 12 of 12

Deload Back or Front Squats:

Load:
Set 1: 5 x 50%
Set 2: 5 x 60%
Set 3: 5 x 65%

Tri-Modal Conditioning, Long-Duration “Belchik” Hero WOD/Repeat For Time, in teams of 2: 1974-Meter Row (buy-in) Then, 2 Rounds of:22 Pull-Ups24 Overhead Lunges30 Over-Bar Burpees 22 Pull-Ups25 Thrusters 2004-Meter Run (cash-out) Pull-Ups: SC=assisted, RX=unassisted, RX+=chest to barOHL: SC=light or unloaded, RX=25#/10#, RX+=45#/35#Thruster: SC=light, RX=65/45, RX+=95/65

Weightlifting Strength Development

Macho Man Complex:

Athletes will have 15 minutes to work up to a heavy single complex.

Complex:
3 Power Cleans + 
3 Front Squats +
3 Push Jerks

Odd Object Strength Development

Sled Pushes, LOW-handle
25m-25m-25m-25m-25m 

Weightlifting Strength Develop. Progressive Series – Wk. 11 of 12

Shoulder or Push Press:

Load:
Set 1: 5 x 74%
Set 2: 5 x 82%
Set 3: ME x 94%

Tri-Modal Conditioning, Mid-Duration “Whatcha Got?” In Teams of 3, all work divided, AMRAP 7:60 Calorie Row30 Calorie BikeMax Reps Power Clean* Rest 3 Minutes AMRAP 7: 40 Calorie Row30 Calorie BikeMax Reps Rope Climbs* PC: SC=50-60%, RX=135/95, RX+=165/115RC: SC=Ground-Stand-Ground, RX=2nd green/1st green, RX+=I-Beam

Weightlifting Strength Develop. Progressive Series – Wk. 11 of 12

Back or Front Squats:

Load:
Set 1: 5 x 74%
Set 2: 5 x 82%
Set 3: ME x 94%