Weightlifting Strength Development Series - Week 2/4

EMOM 8:

3 thrusters, climbing
20-second time cap each min.

Climbing each minute. Do not add weight unless the previous round was completed in 20 seconds or less. Gather plates BEFORE the EMOM starts!

Tri-Modal Conditioning, Long-Duration (Repeat Intervals)

“Hope”

EMOM 27:

Min A: 0:25 Assault Bike
Min B: 0:25 Handstand Push-ups
Min C: Hollow-Body Hold

HSPU: SC=<wall, RX=HSPU, RX+=HS walk or deficit HSPU

RX+ also does 30-second rounds.

Tri-Modal Conditioning, Long-Duration

“Faith”

AMRAP 23:
Buy-in: 100 sit-ups

With time left, get max reps:
60’ med-ball bear-hug lunge
1:00 for max jump rope

Score = # of jump rope reps

SU: SC/RX=floor, RX+=150 GHDSU
Medicine ball for bear hug: SC=lite, RX=20/14, RX+=30/20
JR: SC=singles, RX/+=doubles

Weightlifting Strength Test Under Fatigue

9:00 to a max snatch, any style

3 scores:
Best snatch by 3:00
Best snatch by 6:00
Best snatch by 9:00

4 scores: Justified rounds + reps, snatch 1, snatch 2, snatch 3

Monostructural Baseline Test, Short-Mid Duration (Rower)

For time,
Row 2000 meters on C2.

12-minute time cap. 12-minute heats will run back to back.

Coaches, pre-set the rowers to the standard workout 2000m.

Pace: If this isn’t totally brutal, you didn’t push hard enough.

Weightlifting & Gymnastics Volume Accumulation Week 1/4

Bench Press with Dumbbells

4:00 for max reps, lite DBs/KBs

Ring Rows, Ring Pull-Ups, MUPs

4:00 for max reps of 1 exercise

Execution plan:

1:00-4:00: Partner A presses while Partner B does pulling
4:00-5:00: Switch roles
5:00-9:00: Partner A pulls while Partner B does pressing
9:00-12:00: Record scores (board) and put DBs/KBs away

Weightlifting/Barbell Cycling Exponential EMOM Week 1/4

Back or Front Squat

5 reps, EMOM 5, at 50% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 70%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%

Tri-Modal Conditioning, Long-Duration (Repeat Intervals)

“Entourage 2.0”

10 rounds for time, teams of 2:
6 down-and-back gym runs
12 pull-ups or chin-ups
2 down-and-back plate pushes

All work divided in any pattern.

Pulls'/chins: SC=L1 (assisted), RX=L2 (strict), RX+=C2B (strict)
Plate: 10# plate for everyone (heavier plates won’t slide).

Weightlifting/Gymnastics Conditioning, Short/Sprint Duration

“Diane” (CrossFit Benchmark)

21-15-9 of:
Deadlifts
Handstand Push-Ups

DL: SC=50-60% of deadlift max, RX=225/155, RX+=275/185
HSPU: SC=at least sets of 5 to start, RX=wall, RX+=deficit 25s/10s

Weightlifting Conditioning, Short-Duration

“Over & Out 2.0”

AMRAP 8:
Unbroken sets of 10:
1-arm DB overhead lunges

Score=number of unbroken sets

SC: Medium KB or DB, RX=50/30, RX+=70/44 for 20 UB reps

Weightlifting Strength Re-Test, Week B

Shoulder, Push or Bench Press

5-5-3-3-1-1-1-1

Work up to a max & go for a PR. Record your lift in S-WOD.

Weightlifting Strength Re-Test, Week B

Back or Front Squat

5-5-3-3-1-1-1-1

Work up to a max & go for a PR. Record your lift in S-WOD.

Tri-Modal Conditioning, Long-Duration

“Sean C”

Two rounds for time:
25 hang power clean & jerks
25 pull-ups
25/20 calorie machine
25 ring push-ups
25 sit-ups

HPCJ: SC=50-60% of HPC, RX=115/75, RX+=30 reps at 155/105
Pull-ups: SC=L1, RX=chin over, RX+=30 pull-ups in round 1, 30 muscle-ups in round 2.
Bike: SC & RX do 25/20 cal (M/F), RX+ does 30/25 cal (M/F)
RPU: SC=elevated, RX=level with box/bench, RX+=30 reps
Sit-ups: SC & RX=floor or AbMat, RX+=30 GHD sit-ups

Gymnastics/Weightlifting Conditioning, Long Duration

“Jinger 2018 Repeat”

Teams of 2, buy in

100 Push Press

AMRAP time left of 24:00:

100 double-unders
30 overhead squats
100 double-unders
40 sit-ups
100 double-unders
60 overhead squats

Load: SC=50% p. press 1RM, RX=95/65, RX+=135/95

Monostructural/Gymnastics Conditioning, Long Duration

“Blowtorch to the Belly”

EMOM 30:
Minute A: 0:30 jump rope
Minute B: 0:30 candlesticks

Score #1: jump rope reps, total
Score #2: candlestick reps, total

JR: SC=singles, RX/RX+=doubles
ABS: SC=sit-ups, RX=candle-sticks, RX+=toes to bar

Weightlifting/Gymnastics Conditioning, Long Duration

“Double Bass” (from 0-8:00)

4 rounds for time:
7 thrusters w/ DBs
7 push press w/ bar

“Cello” (from 8-16:00)

4 rounds for time:
7 power cleans w/ DBs
7 hang squat cleans w/ bar

Weightlifting Strength Re-Test Week A

Conventional or Sumo Deadlift

3-3-3-3-1-1-1-1-1

Execution: 1 of deads every other minute, on the minute. 10 sets total.

Work up to a max. Record your lift in S-WOD.

Weightlifting Strength Re-Test Week A

Bench or Shoulder Press

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week we’ll have a 2nd opportunity to max.

Weightlifting Strength Re-Test, Week A

Back or Front Squat

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week we’ll have a 2nd opportunity to max.

Tri-Modal Conditioning, Long Duration (Intervals)

“Let It Burn”

AMRAP 23, teams of 2, divided:
50 kettlebell swings
15/12 calorie machine
50 toes to bar
15/12 calorie machine
50 overhead kettlebell lunges
15/12 calorie machine

KB: SC=medium weight, RX=53/35, RX+=70/44