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Weightlifting Strength Developm Progressive Series- Week 3 of 4

Back or Front Squats:
5 sets of 5 reps

Monostructural/ Gymnastics Conditioning, Interval Sprints

EMOM 30,
AMRAP 20 seconds:
Minutes 1-10:
Assault Bike (calories)
Minutes 11-20:
Sit-ups (reps)
Minutes 21-30:
Plank hold (seconds)

Gymn/WL Conditioning, Long Duration (Benchmark WOD)

For developing athletes:
“The 12 Days of Christmas” 1.0
1 clean & jerk, heavy
2 ring dips
3 box jumps 24/20
4 deadlifts
5 burpees
…

Weightlifting Speed & Skill Development

Push or Split Jerk:
5–3–3–3–1–1–1–1–1

Tri-Modal Conditioning, Mid- Long Duration

“Hustle”
5 rounds for time:
4 down-and-back runs
3 strict pull-ups

Weightlifting Strength Developm Progressive Series- Week 2 of 4

Back or Front Squats:
5 sets of 5 reps

Weightlifting/Monost OR Gymn/ Weightlifting Condit, Short-Mid

Choose only one:
“Connie”
For time,
200 single-unders
99 deadlifts
200 single-unders

Monostructural Conditioning, Sprint Intervals (7-08-17 repeat)

AMRAP 10, in teams of 2, for max calories:
Rowing or Assault biking
Even min: 0:30 sprint for A
Odd min: 0:30 sprint for B

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Shoulder or Bench Press:
Goal 1: Find a 5-rep max.
Goal 2: 2-10# increase from previous 5RM.