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Weightlifting Strength Development Progressive Series- Week 7 of 12

Conventional or Sumo Deadlift:
Load:
 Set 1: 3 x 71%
 Set 2: 3 x 81%
 Set 3: ME x 90%

Weightlifting Strength Developm ent Progressive Series- Week 7 of 12 Back or Front Squat:Load:Set 1: 3 x 71%Set 2: 3 x 81%Set 3: ME x 90% Gymnastics/Monostructural Conditioning, Mid-Long Duration “Linchpin Spin”AMRAP 14:1 rope climb10 burpees20 double unders Jump: 3x singles, 1⁄2 att, 1⁄2 triplesClimb: SC=assisted or tape, RX=I-beam unassisted, RX+= legless After-Hour Accessory Midline/Strength

Weightlifting Conditioning, Mid-Long Duration

“Katie L”
For time,
 In teams of 2, divided:
 30 p-cleans on each of progressively heavier bars
 30 p-snatches on each of progressively heavier dumbbells
 

Monostructural Conditioning, Long Intervals

AMRAP 20:
 400-meter run, row, or bike
 Rest 1:1
Record each interval time.

Weightlifting Strength Development Progressive Series- Week 6 of 12 Front or Back Squat:Load: Set 1: 3 x 67% Set 2: 3 x 76% Set 3: ME x 86% Gymnastics/Monostructural Conditioning, Short-Mid Duration “Jamie P“5 rounds for time: 4 pull-ups 14 pistols 20 double-unders Pull-ups: SC=assisted, RX=unassisted, RX+= muscle-upsPistols: SC=assisted, RX/RX+=unassistedJump rope: SC=3x singles or 1xattem, RX=dubs, RX+= 40 dubs After-Hour Accessory

Tri-Modal Conditioning, Short-Sprint Duration

From 0-9:00:
“Dave A”
For time, 21-15-9:
 Kettlebell swings
 Burpees

Monostructural Conditioning, Long-Duration

“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)
Pace: 26-24-22-24-26 SPM

Tri-Modal Conditioning, MidLong Duration “The Right Stuff”  EMOM 20, in teams of 2: 30 seconds on, 30 seconds off: Single-unders Kettlebell swings Scissor kicks Farm carries w/ dumbbells (SC=medium-heavy, RX=2×50/2×35, RX+=2×60/2×40) Change exercises each minute. 5 total rounds of each exercise. After-Hour Accessory Accuracy/Flexibility Exercise Accuracy: Play a kicking game with a soccer ball. Spend 10’ addressing flexibility with long-duration

Weightlifting/Gymnastics Conditioning, Short/Sprint

Regionals 2017 WOD 2:
For time, 21-15-9 of:
 Dumbbell power snatches (alternating arms each rep)
 Ring dips
 

Gymnastics/Weightlifting Conditioning, Short-Mid Duration

Regionals 2017 WOD 4:
 For time:
 60’ handstand walk
 10 toes to bar
 10 kettlebell deadlifts