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.

Workout for 6/5/2017

Weightlifting Strength Developm ent Progressive Series- Week 7 of 12

Back or Front Squat:
Load:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%

Gymnastics/Monostructural Conditioning, Mid-Long Duration

“Linchpin Spin”
AMRAP 14:
1 rope climb
10 burpees
20 double unders

Jump: 3x singles, 1⁄2 att, 1⁄2 triples
Climb: SC=assisted or tape, RX=I-beam unassisted, RX+= legless

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:30 of hollow-body holds.
Strength: Bent-over dumbbell reverse flies, 4 x 10 reps heavy.


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

Before
Check 71/81/90% max squat; wear lifting shoes & belts; get a jump rope & empty bar.

Workout for 6/1/2017

Weightlifting Strength Development Progressive Series- Week 6 of 12

Front or Back Squat:
Load:
 Set 1: 3 x 67%
 Set 2: 3 x 76%
 Set 3: ME x 86%


Gymnastics/Monostructural Conditioning, Short-Mid Duration

“Jamie P“
5 rounds for time:
 4 pull-ups
 14 pistols
 20 double-unders

Pull-ups: SC=assisted, RX=unassisted, RX+= muscle-ups
Pistols: SC=assisted, RX/RX+=unassisted
Jump rope: SC=3x singles or 1xattem, RX=dubs, RX+= 40 dubs

After-Hour Accessory Strength & Power Exercise

Strength: Bear-hug walk with a d-ball or heavy plates for 200m
Power: Throw a slamball as far as possible in 20 throws.


After

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

Before

Check 67/76/86% squat max; get a jump rope; wear knee sleeves/lifting shoes as needed.

Workout for 5/27/2017

Tri-Modal Conditioning, MidLong Duration

“The Right Stuff”

 EMOM 20, in teams of 2:
 30 seconds on, 30 seconds off:
 Single-unders
 Kettlebell swings
 Scissor kicks
 Farm carries w/ dumbbells (SC=medium-heavy, RX=2x50/2x35, RX+=2x60/2x40)

Change exercises each minute. 5 total rounds of each exercise.

After-Hour Accessory Accuracy/Flexibility Exercise

Accuracy: Play a kicking game with a soccer ball. Spend 10’ addressing flexibility with long-duration stretches


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

Before
No special prep work.