Workout for 4/6/2017

Weightlifting/Gymnastics Conditioning, Mid-Duration Interval

“Bros & Ropes”
 AMRAP 17:
 In teams of 3, divided:
 30 bench presses, bar 1
 9 rope climbs, 15’
 30 bench presses, bar 2
 9 rope climbs, 15’
 30 bench presses, bar 3
 9 rope climbs, 15’
 30 bench presses, bar 4
 9 rope climbs, 15’
 Max bench presses, bar 5

Men: 95, 115, 135, 155, 185
Women: 65, 75, 95, 105, 115

Weightlifting Strength Development Progressive Series- Week 4 of 4

Conv or Sumo Deadlift:
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:00 of arch-body position holds.
Strength: Accumulate 2:00 of false grip hangs from the rings.


After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Wear wrist wraps.