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Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
Goal 1: Find a 5-rep max.

Tri-Modal Condition, Mid-Long Duration

“Was That 3?”
For time, 4 rounds:
300-meter run
25 box jump-overs
10 shoulder-to-overhead (2 KBs)

Gymnastic Skill Development/ Complex

EMOM 10:
Level 1:
3 Pull-ups
5 Toes-to-Bar

Weightlifting Strength Developm Progressive Series- Week 1 of 4

Back or Front Squats:
5 sets of 5 reps.

Tri-Modal Conditioning, Long- Duration

“Delgado’s Aficionados”
For time, Teams of 2:
1710-meter row buy-in
Then,
100 Synchro Over-Bar-Burpees
100 Deadlifts

CFE FIRE–TORCH 34:00 cap Teams of 2

10 RFT: alt full rds
10/8 Cals Assault Bike
10 Toes-to-rings
18′ Bear Crawl

Strength Development:

Clean Complex EMOM 12:
2 Clean DL
1 Power Clean

Gymnastics Skill Development

EMOM: 8
:30 Headstand Hold, freestanding, with partner spotting, alt rds with partner

Tri-Modal Conditioning, Mid- Long Duration (Intervals): 23:00

“One-Upped”
4 rounds of 1:00 intervals, each:
Dumbbell Push Jerks
Double Unders
Max Hollow-Body Hold (1 try)

Weightlifting Strength Development, Transition Weeks

Back or Front Squats:
Tempo: 50X0
Scheme: 5 sets of 3, climbing