Monostructural/Gymnastics Conditioning, Long-Duration

“Rope Burn”
12 rounds:
Row: 1:00 at specific pace
Rope climbs: 1:00 for max reps
Rounds 1-4: 22 strokes/minute
Rounds 5-8: 26 strokes/minute
Rounds 8-12: 30 strokes/minute

Weightlifting Strength Development Progressive Series- Week 8 of 12

Back or Front Squat:
Load:
Set 1: 5 x 40%
Set 2: 5 x 50%
Set 3: 5 x 60%
Rest as needed between sets. Stay within percentage; don’t go over.

After-Hour Accessory Strength & Power Exercise

Power: Work up to a few high-height box jumps
Strength: Practice climbing the pegboard.

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

Before
Check 40/50/60% squat max; wear leg protection for the rope climbs.