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Weightlifting Strength Develop. Progressive Series- Week 2 of 12

Front or Back Squat:
Load:
Set1:5×68%
Set2:3×77%
Set3:MEx86%

Weightlifting / Gymnastics Conditioning, Short-Mid Dura.

“Fran” Benchmark, repeat
For Time:
21 – 15 – 9 Rep Rounds,
Thrusters
Pull-ups

Monostructural / Gymnastics Conditioning, Long Duration

“Run Around the Park” In Teams of 3:
AMRAP 25:
400 Meter Run, Together
100 Butterfly Sit-ups*
100 Meter Wheelbarrow Walk

Weightlifting / Gymnastic Conditioning, Mid-Long Dura.

“Hands and Feet”
In Teams of 2,
4 Rounds for Time:
30 Thrusters
30 Toes-to-Bar
300 Meter Burden Run
All work divided, run together

Weightlifting Strength Develop. Progressive Series- Week 2 of 12

Shoulder or Push Press:
Load:
Set1:3×63%
Set2:3×72%
Set3:MEx81%

Weightlifting Strength Develop. Progressive Series- Week 2 of 12
Front or Back Squat:
Load:
Set1:3×63%
Set2:3×72%
Set3:MEx81%

Tri-Modal Conditioning, Long Duration

“No Free Lunch”
AMRAP 7:
21 Handstand Push-Ups
21 Calorie Row

Weightlifting / Monostructural Conditioning, Long Duration

“Daric”
On a 17-minute Clock:
AMRAP 10: Teams of 3,
10 Deadlift
10 Bench Press

Weightlifting Conditioning, Mid- Long Duration

“Katie L” – From 2017
For time,
In teams of 2, divided:
30 p-cleans on each of progressively heavier bars
30 p-snatches on each of progressively heavier d-bells

Tri-Modal Conditioning, Mid-Long Duration

“CFE 06/01/18”
5 Rounds For Time:
50 Double-unders
20 KB Sumo Deadlift High-pull
10 Burpee Box Jumps