Workout for 9/23/2017

Gymnastics/Odd Object Condit, Long-Duration

“Sara W”
AMRAP 22, in teams of 2:
150 box jump-overs
150 strict pull-ups
Every 2:00, teammates do 1 rope climb or 1 tire flip (each teammate does 1 or the other).

After-Hour Accessory Strength Exercise

Biceps: 3 sets of 10-12 curls per arm, heavy, with supination.
Upper traps: 3 sets of 12-20 shrugs as heavy as possible.

Workout for 9/22/2017

Weightlifting Strength Developm Progressive Series- Week 4 of 5

Back or Front Squat
Find a 5-rep max
Goal: 2-10# over biggest 5-rep

Monostructural/Weightlifting Conditioning, Sprint Intervals

“Patty G”
12 rounds for time, teams of 2:
12/9 calorie row or bike
3 power cleans, heavy

After-Hour Accessory Strength & Power Exercise

Bench or Shoulder Press: 5RM Shoot for 2-10# over last week
Midline: Accumulate 100-200 Russian twists with ball or bell.