Workout for 4/25/2017

Gymnastics/Monostructural Conditioning, Long-Duration

“Silver Fox”
AMRAP 20:
 2 pull-ups
 6 dips
 12 burpees to target
 400 meter run or row
Run: 100 meters = 1 rep; 400=4
Pullup: SC=pull-ups, RX=bar muscle-ups, RX+=ring muscle-up
Dips: SC=box or bench, RX=bar dips, RX+= ring dips

Weightlifting Strength Development Progressive Series- Week 1 of 12

Push or Bench Press- Sets of 5
Load:
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%
 Max unbroken reps on last set


After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Setup 4-8 cones and practice some pattern circuits.
Strength: Z-presses with dumbbells, 4 x 10-12 heavy


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

Before
Check 59/68/77% press max; wear grips/wrist wraps, and tighten those running shoes