Weightlifting Strength Development/Strength Test

Sumo or Conventional Deadlift:

Find a 5-rep max.

Weightlifting Speed/Power Development, Week 6 of 12

To a heavy single (HS) or max:

1-1-1-1-1-1-1-1

Power Clean +
Push or Split Jerk

Climbing. If you don’t have a C&J max, set one; if you have a max, see if you can top it.

Tri-Modal Conditioning, Mid-Long-Duration (Push/Pull Pairs)

“Austin A”

AMRAP 5:
11 thrusters
11 pull-ups

3 minutes’ rest time….

Tri-Modal Conditioning, Long-Duration

“Regional 2017 WOD 3”

For Time,

80-foot overhead lunge
80 double-unders
40 wall-balls
8 rope climbs
40 wall-balls
80 double-unders
80-foot overhead lunge

Details:

OHL: SC=medium DB/KB, RX=50/35, RX+=70/53 KB x100 feet
DU: SC=240 singles/60 attempts, RX=80 doubles, RX+=100 dubs
WB: SC=light, RX=20#/14#, RX+=30#/20# x 50 wall-balls
RC: SC=SFS, RX=8 x tape (boys/girls height), RX+=1x I-beam

Weightlifting Strength Development Progressive Series - Week 6 of 12

Back or Front Squats:

5 sets of 6 reps

Set 1: 72% 1RM
Set 2: 75%
Set 3: 80%
Set 4: 83%
Set 5: 85%

In 7-8:00 minutes, build to working load.
Then: 1 set every 3:00 or so.

Gymnastics Skill Development - Press to Handstand

Muscle-Up Transitions:

On “low” gymnastics rings:

1) Pull to chest, transition, lockout using leg assistance (catchers’ stance)
2) Same, but with two-point
3) Same, but with single-point
4) Same, but as a jumping MUP (no legs to assist lockout at top)
5) From a hand (no legs)

Weightlifting Strength Development Progressive Series - Week 5 of 12

Push Press or Push Jerk:

5 sets of 5 reps, climbing

Goal: make week 2’s 5RM feel relatively light, easy.

Go by feel and do what you can today.

Gymnastics Conditioning, Mid-Long Duration

“Three-Peat 2.0” - 11-09 retest

Teams of 2, for time (choose 1):

Level 1:
40 dips, any
40 push-ups, any
40 burpees

Level 2:
40 HSPUs, wall
40 dips, box or ring, unassisted
40 push-ups, floor

Level 3:
40 strict HSPUs, divided
40 kipping HSPUs, divided
40 ring dips, divided

Level 4:
40 ring HSPUs, divided
40 strict HSPUs, divided
40 kipping HSPUs, divided

FOR ALL LEVELS: After every round (40 reps), run 400 meters together (Green Beret rules).

Tri-Modal Conditioning, Long-Duration

“One More Beer” (11-08 retest)

For time,

50 squat cleans
1 rope climb

50 overhead squats
1 rope climb

50 pull-ups
1 rope climb

Cleans: SC=~50-60% 1RM (lite-med), RX=95/65, RX+=135/95
OHS: SC=PVC or bar, RX=65/45, RX+=115/75
Pull-ups: SC=L1 (assisted), RX=L2+ (unassisted), RX+=C2B
RC: SC=Stand-floor-stand or 1x lock-and-stand, RX=green tape, RX+=I-beam and legless

Weightlifting Strength Development Progressive Series - Week 5 of 12

Back or Front Squats:

5 sets of 7 reps:

Set 1: 72% 1RM
Set 2: 74% 1RM
Set 3: 80% 1RM
Set 4: 82% 1RM
Set 5: 82-85% 1RM

Plan: About 7 minutes to build up to working load, then 1 set every ~3 minutes or so.

Weightlifting/Gymnastics Conditioning, Short-Mid Duration

“Julia” (11-06-17 retest)

AMRAP 7:

31 Deadlifts
31 Thrusters

SC: 60% of p-press 1RM, RX=95/65, RX+=135/95

3 minutes’ rest, then:

AMRAP 7:

31 Candlesticks
31 Burpees to Target

SC=situps, RX=candlesticks, RX+=TTB

Monostructural/Weightlifting Conditioning, Sprint Repeats

“Dance Party”

10 Rounds for Time:

In teams of 2, alternating rounds:
20 back squats
5 overhead squats
3 karaoke runs

Squats: SC=PVC, RX=bar, RX+=75/55
Karaoke: 1 rep=down & back the long length of the gym.

Tri-Modal Conditioning, Long Duration

“Alpine Climb” - For time:

60 overhead lunges
60 double-unders
60 sit-ups
60 pull-ups
60 sit-ups
60 double-unders
60 overhead lunges

Monostructural Skill & Conditioning: Concept 2 Rowing

In teams of 3-4, taking turns:

“SPM Calorie Contest”
AMRAP 12:
20 seconds of rowing HARD
Parameter: 24/28 SPM

Weightlifting/Odd Object Skill Development

Accum. 30-45 WB in warmup.

Weightlifting Strength Development Progressive Series - Week 2 of 4

Push Press or Push Jerk:

Work up to a 3-rep max.

Then: 5 sets of 1 at 90% 3RM

Go by feel and do what you can today. Work up quickly & do the drop sets as an EMOM if able.

Weightlifting Strength Development Progressive Series - Week 4 of 12

Back or Front Squats:

4 sets of 8 reps

Set 1: 70% 1RM
Set 2: 75% 1RM
Set 3: 80% 1RM
Set 4: 80-82% 1RM

Plan: About 8 minutes to build up to working load, then 1 set every ~3 minutes or so.

Strongman/Gymnastics Conditioning, Long-Duration

“Stronghold”

18 rounds for time, teams of 2:
Farmers’ carry 2x short gym
20 second hollow-body hold

24-minute time cap.

Load: 2x70 for guys, 2x44 gals
Execution: Teammates take turns completing full rounds. Resting teammate helps to track time for working teammate.

Weightlifting Strength Development, Progressive Series - Week 3 of 12

Push Press or Push Jerk:

8 sets of 3 reps, climbing

From set to set, increase the load progressively and by feel.

Tri-Modal Condition, Sprint Repeats over Long Duration

“Team Tactical” in teams of 2

10 rounds for time, alt rounds:
280/240-meter row
14 box jump-overs
7 double-KB swings (2 KBs)

Row: Can substitute a 400/300 meter assault bike.
BJO: SC=fast reps, RX=24/20, RX+=30/24
S2O: SC=2x26/2x18, RX=2x44/2x35, RX+=2x53/2x35. Can use DBs as needed.