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Weightlifting Strength Re-Test, Week A

Back or Front Squat
5–5–3–3–1–1–1–1
Work up to a max.

Tri-Modal Conditioning, Long Duration (Intervals)

“Tennessee Whiskey”
For time, in teams of 2,
1500/1250-meter row
1:00 plank
30 kb swings
1:00 plank
1000/850-meter row
1:00 plank
50 kb swings
1:00 plank
500/450-meter row
70 kb swings

Weightlifting / Gymnastics Conditioning, Long Duration

“The Pump”:
AMRAP 20, in teams of 3:
20 sliding lunge
12 jumping squats
8 barbell curls

Weightlifting Strength- Deload Week

Push Press
5–5–3–3–1–1–1–1–1

Weightlifting Strength: Deload Week, Movement Development

EMOM 7,
For quality, NOT speed:
6-9 barbell good mornings

Weightlifting Conditioning, Short Interval Sprints

“EMOM 24”
4 rounds for quality & quickness:
Min A: 8 Back Squats
Min B: Rest
Min C: 8 Push Press
Min D: Rest
Min E: 8 Cleans
Min F: Rest

Explanation of Conditioning Complex & Execution

Blue Collar Complex:
1x 45ft. db farmers carry
10 db bench or shoulder press
1x 45ft. db farmers carry

Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
Find a 5-rep max.

Weightlifting Speed & Skill Development

Building to a 5-rep max:
Power Cleans, touch-and-go

Weightlift/Gymnastic Conditioning Long Duration (SC & RX version)

“Hypnotic Swirl” AMRAP 20:
10 Russian KB swings
10 pull-ups
15 box jumps