Workout for 6/8/2017

Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark)

“Nancy”
 5 rounds for time:
 400-meter run
 15 overhead squats
SC=light OHS (<50% 1RM if known), RX=95/65, RX+= 115/75

Weightlifting Strength Test, PreFatigued

Immediately after “Nancy”:
 7 minutes to perform:
 1-rep max snatch
 Any style.

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Rack pulls w/ heavy bar, 4 x 5 heavy

After

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

Before

Check 50% of 1RM OHS, get PVC/empty bar for warm up; check 5-02-14 notes (last Nancy)

Workout for 6/7/2017

Weightlifting/Monostructural Conditioning, Short-Sprint Duration

“Foundations 4 (Re-test)”
4 rounds for time:
 5 power cleans
 5 front squats
 10 kettlebell swings
 100-meter run
PC/FS: SC=60% max clean, RX=135/95, RX+= 185/115
KBS: SC=easily unbroken, RX= 53/35, RX+= 70/44

Gymnastics Conditioning, ShortMid Duration

“Pop ‘N Fresh”
For time:
 50 pull-ups
 50 sit-ups, GHD
Murph-style. Partition reps.
Pull-ups: SC=assisted, RX=unassisted, RX+ = C2B
Sit-ups: SC= floor, RX/RX+= GHD

After-Hour Accessory Strength & Power Exercise

Power: Do 20 broad jumps for max distance.
Power: Throw a slam-ball as far as possible in 20 throws.

After

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

Before

Check 60% max clean; get a light med-ball; wear knee sleeves & gymnastics grips; check last Foundations 4 score.