Weightlifting/Monostructural OR Gymnastics/Weightlifting Conditioning, Short-Mid

Choose only one:

“Connie”

For time,
200 single-unders
99 deadlifs
200 single-unders

“Heather”

For time,
99 power cleans
99 sit-ups

J-rope: RX=singles, RX+=99 dubs
Deads: SC=40% DL 1RM (lite), RX=95/65, RX+=155/105
P-cleans: SC=40% PC 1RM (lite), RX=75/55, RX+=115/75
Sit-ups: SC/RX=floor, RX+=GHD

Weightlifting Strength Development Progressive Series - Week 2 of 4

Shoulder or Bench Press:

5 sets of 5 reps

Load: 90% 5RM baseline
If 5RM unknown, set it today

In 3-5:00, build to working load

Then: 1 set of 5 every ~2:00