Gymnastics Conditioning, ShortDuration 2013 Regionals Event 3:For time: 30 burpee muscle-ups (RX+) or 30 burpee pull-ups (RX)SC=burpee + assisted pull-up, RX=unassisted, RX+=burpeeMUP Weightlifting Strength Development Progressive Series- Week 3 of 12 Conv or Sumo Deads- Sets of 5/3Load: Set 1: 3 x 68% Set 2: 3 x 77% Set 3: Max reps x 86% After-Hour Accessory Agility/Pulling Strength Exercise Agility: Using […]
Workout for 5/12/2017 Read More »
Tri-Modal Conditioning, LongDuration “Row & Throw for A-Fusaro” For time: 1000/850-meter row 50 wall-balls 30 power cleans 20 overhead squats 30 power snatches 50 pistols 1000/850-meter rowMedball: SC=light, RX=20/14, RX+= 30/20Power Clean/OHS/Power Snatch: SC=50-60% least, RX=95/65, RX+= 135/95 After-Hour Accessory Strength Exercise Strength: Bear hug a heavy ball/plates for 2-3 total minutes.Strength: Pull a sled 300 meters. AfterAccessory exercise, record workout results in
Workout for 5/11/2017 Read More »
Weightlifting Strength Development Progressive Series- Week 3 of 12
Push or Bench Press- Sets of 5/3
Load:
Set 1: 5 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
Workout for 5/10/2017 Read More »
Gymnastics Strength/Skill & Movement Practice
EMOM 8:
Evens: 0:20 handstand push-ups
Odds: 0:20 pull-ups
Workout for 5/9/2017 Read More »
Weightlifting Strength Development Progressive Series- Week 3 of 12
Front or Back Squat- Sets of 5/3
Load:
Set 1: 5 x 68%
Set 2: 3 x 77%
Set 3: Max reps x 86%
Workout for 5/8/2017 Read More »
Weightlifting Strength Test, “Fatigued” (End of Week) In 15 minutes, work up quickly to a daily heavy or max load: Clean & Jerk Weightlifting/Monostructural Conditioning, Mid-Duration “Catch 22” 9 rounds for time, teams of 3: 10 calorie row 1 clean & jerk, heavy 300-meter baton runTeammates take turns finishing rounds (3 each). After-Hour Accessory Accuracy/Flexibility Exercise Accuracy: Play a throwing
Workout for 5/6/2017 Read More »
Weightlift/Gymnastics, Short/Sprint
“Mayhem”
For time,
52 wall-balls
26 muscle-ups
Workout for 5/5/2017 Read More »
Monostructural/Weightlifting Conditioning, Mid-Long Duration
“Country Cookin’”
AMRAP 16, in teams of 2:
120’ farmers’ carry
20 double unders
Workout for 5/4/2017 Read More »
Tri-Modal Conditioning, Short
From 0-10:00:
“Miami Vice”
For time, 21-15-9:
Calorie row or bike
Pull-ups
Workout for 5/3/2017 Read More »
Weightlifting Strength Development Progressive Series- Week 2 of 12
Front or Back Squat- Sets of 3
Load:
Set 1: 3 x 63%
Set 2: 3 x 72%
Set 3: Max reps x 81%
Workout for 5/2/2017 Read More »
